In partnership with

Hey fitness nerds!

Thank all of you who have joined this newsletter. I couldn’t have grown so much without your support and sharing on X.

Today we will delve more into how actually to know at what fitness level you are.

Learning everything from how to calculate your BMI, fat percentage, weight loss goals and weekly fat loss amount.

Read 🔽 below to get ready for weight loss! 

💪

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How To Figure Our Body Fat and Weight Loss Goals

• Article Explained Simple: Best Hair Health Supplement

• Tips of the Day

• High-Protein Apple Pie Recipe

Here’s your invitation to participate in running research with RunDot

Qualified participants receive 2 free months of run training.

The RunDot Project is an annual research initiative that provides optimized run training to help runners reach their true performance potential.

The project also quantifies the performance gains that RunDot's Optimized Training delivers.

What kind of results can you expect?

RunDot athletes improve their running performance an average of 3.2x more than non-users. They also see positive changes in 30% less training time.

Participation simply requires following your prescribed RunDot training to the best of your abilities.

You qualify for FREE training if you meet these criteria:

• You run with a GPS-enabled device

• You have not used RunDot (or TriDot) in the last year

• You are not a professional runner

• You are enthusiastic about achieving your running goals!

Get in shape with two free months of running training! Fill out the 3-minute application here to find out if you qualify

How To Figure Our Body Fat and Weight Loss Goals

First up, BMI or Body Mass Index.

It's a simple measure using your height and weight. To calculate it, divide your weight in kilograms by your height in meters squared. It gives you a rough idea of whether you're underweight, normal weight, overweight, or obese.

But BMI isn't perfect. It doesn't account for muscle mass. That's where body fat percentage comes in.

Body fat percentage tells you how much of your weight is fat. For men, 10-20% is generally considered healthy. For women, it's 18-28%. You can estimate it using skinfold callipers or smart scales, but the most accurate methods are done by professionals.

Now, let's talk about weight loss goals. A healthy rate is about 0.5-1 kg per week. This translates to a calorie deficit of 500-1000 calories per day.

To figure out how many calories you need, you need to know your Resting Metabolic Rate (RMR). This is how many calories your body burns at rest. There are online calculators for this, or you can use the Harris-Benedict equation.

Once you know your RMR, you can estimate your total daily calorie needs based on your activity level. From there, subtract 500-1000 calories to create your deficit.

Remember, these are just starting points. You might need to adjust based on how your body responds.

I've used these methods myself to set realistic goals. It's helped me avoid crash diets and stay motivated.

The key is to be patient and consistent. Sustainable weight loss takes time, but it's worth it for your long-term health.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

Fitness and health enthusiasts - We have a lot of things in store for you!

Check out busybody.io - and join the waitlist for our brand new AI health app.

Article of the Week

We have also started a referral program where you can earn prizes for referring your friends to this newsletter.

3 Tips to Prevent Hair Loss

Many people face this issue as they age, but there are ways to slow it down or even prevent it.

Here are 3 tips to help keep your hair where it belongs - on your head:

1. Manage stress
   
   Stress can accelerate hair loss.
   
   Try to reduce stress in your life through exercise, meditation, or other relaxation techniques.
   
   Even a short daily walk can help.
   
   I've found that taking 10 minutes each day for deep breathing exercises has made a noticeable difference in my stress levels and overall hair health.
   

2. Improve your diet
   
   Your hair needs nutrients to stay healthy.
   
   Eat a balanced diet rich in proteins, vitamins (especially B vitamins), and minerals like iron and zinc.
   
   Foods like eggs, fish, nuts, and leafy greens are great for hair health.
   
   I've started incorporating more of these foods into my diet and have seen improvements in my hair's thickness and shine.
   

3. Be gentle with your hair
   
   Avoid harsh treatments and excessive heat styling.
   
   Use a mild shampoo and don't wash your hair too frequently - this can strip it of natural oils.
   
   When you do style your hair, use the lowest heat setting possible.
   
   I've switched to air-drying my hair most days and it's made a big difference in reducing breakage.

Vote below to choose the diet for next week’s recipe

High-Protein Apple Pie Recipe (makes 8 servings)

Apple pie is a staple.

I eat it at least once to twice a month. Macros on an actual apple pie are not the worst but I wanted to ingest more protein when eating dessert so I made this family-friendly recipe!

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 280 kcal

• Protein: 10 g

• Carbohydrates: 30 g

• Sugars: 18 g

• Fat: 15 g

The Ingredients

• For the Crust:

  • 200g almond flour (2 cups)

  • 60g vanilla protein powder (1/2 cup)

  • 60ml coconut oil, melted (1/4 cup)

  • 1 large egg

  • 2 tablespoons honey or maple syrup

  • 1/2 teaspoon salt

• For the Filling:

  • 4 medium apples, peeled and thinly sliced (about 600g or 4 cups)

  • 2 tablespoons lemon juice

  • 1 teaspoon ground cinnamon

  • 1/4 teaspoon ground nutmeg

  • 1/4 teaspoon ground allspice

  • 60ml honey or maple syrup (1/4 cup)

  • 1 tablespoon cornstarch or arrowroot powder

• For the Topping:

  • 30g rolled oats (1/3 cup)

  • 30g vanilla protein powder (1/4 cup)

  • 30g almond flour (1/4 cup)

  • 2 tablespoons coconut oil, melted

  • 1 tablespoon honey or maple syrup

The Instructions

1. Prepare the Crust:

   • Preheat your oven to 175°C (350°F).

   • In a large bowl, mix together the almond flour, protein powder, melted coconut oil, egg, honey or maple syrup, and salt until a dough forms.

   • Press the dough evenly into a 9-inch pie dish. Use a fork to poke holes in the bottom of the crust to prevent bubbling.

   • Bake the crust for 10 minutes, then remove from the oven and set aside.

2. Prepare the Filling:

   • In a large bowl, toss the sliced apples with lemon juice, ground cinnamon, ground nutmeg, ground allspice, honey or maple syrup, and cornstarch or arrowroot powder until the apples are well-coated.

   • Pour the apple mixture into the pre-baked pie crust, spreading it out evenly.

3. Prepare the Topping:

   • In a small bowl, mix together the rolled oats, protein powder, almond flour, melted coconut oil, and honey or maple syrup until it forms a crumbly mixture.

   • Sprinkle the topping evenly over the apple filling.

4. Bake the Pie:

   • Bake the pie in the preheated oven for 30-35 minutes, or until the apples are tender and the topping is golden brown.

   • Allow the pie to cool for at least 15 minutes before slicing and serving.

Vote for the next week’s Recipe by clicking the button below

What do you think about this week’s newsletter?

Reply to this email, and let us know how we can improve and if there are any topics you would like us to cover.