Longevity or muscle gain for personal training in Vancouver

Longevity or muscle gain?

Do you wanna live longer or build and maintain muscle whole life? I’m coach Ondrej Leipert and this is my the best opinion. Firstly for people, who doesn’t know, what is the mTOR. mTOR also controls the anabolic and catabolic signalling of skeletal muscle mass, resulting in the modulation of muscle hypertrophy and muscle wastage.  The main …

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Most unhealthy food - donut

The Most Unhealthy food – Donut

Donut In my opinion is one of top worst “food” to eat. It’s the combination of the most unhealthy food ingredients and processes. And for some reason in fitness industry is donut very popular, as pre or post workout, right guys. So here few points and solution for donut lovers. deep fried (prohibits fat loss, …

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Stay FIT during your lockdown with coach Ondrej

Are you gaining weight during lockdown? You might want to give these tips a try.  There are many reasons why people eat, such as:   A. Stress B. Fatigue C. Boredom D. Happiness E. Depression F. Hunger You’re supposed to only eat when you’re hungry. One of the most powerful things you can do when you’re …

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Happy Easter – EGGS

People have eaten eggs for thousands of years. 𝐄𝐠𝐠 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧: There is egg white, or albumen, which is consisted of water and pure protein. Proteins consist of amino acids which are the building blocks of life. The proteins of the human body are made of different combinations of 20 amino acids.Eggs have 18 of these …

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Eating or drinking too much sugar curbs #immunesystem cells that attract bacteria and viruses. Should we all be on #keto diet? Not necessary. According study published in The American Journal of Clinical Nutrition – 100 g of simple carbohydrates (glucose, fructose, sucrose, honey or orange juice) significantly decreased the capacity of neutrophils to engulf bacteria. This effect lasts for …


The Best Diet – Mediterranean

My favourite long term diet validated by science.   (for myself low in grains) Mediterranean diet (Italy and Greece) The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in …

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Processed Food VS Unprocessed

Processed Food VS Unprocessed by Science

Processed Food VS Unprocessed    Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake Finally some credible study, when 10 male and 10 female admitted to stay in the HIH Clinical Center for Metabolic Research for 28 days. 20 inpatient adults received ultra-processed and unprocessed …

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Coffee good or bad

Is coffee really good or bad for you

Action of coffee Longevity (autophagy) Maximum Strength Mental Focus How much coffee per day is safe/healthy for long term? Safe Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee. Coach Ondrej tip “I would recommend …

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Fresh fish and mercury

How to eat fresh fish and keep mercury under control

I love this fish, but what about Mercury?   Red snapper Red snapper is a low-calorie, high-protein fish that contains all nine essential amino acids. It’s also packed with Vitamins D and E, the minerals magnesium and selenium, and is a good source of omega-3 fatty acids. It does have moderately high levels of mercury, …

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