Why You Should Stop Counting Calories

 

Happy Sunday Everyone Let’s keep this simple.   A lot of people are trying to lose weight… But they’re focusing on calorie counting like it’s the holy grail.   It’s not.   In fact, for most people, counting calories is the exact thing keeping them stuck.   Here’s why:   1. Most people don’t actually know what a calorie is   A calorie is just a unit of potential energy released when food is burned in a lab. Not in a human body. Not in your metabolism. Not in your lifestyle.   Your body is not a bomb calorimeter.   Different bodies handle the same calories differently.     2. What you’re calling “counting calories” is just typing numbers into an app   Scanning barcodes Estimating portions Guessing on restaurant meals Swiping, tapping, logging   That’s not accuracy. That’s faith.   You’re creating the illusion of control, not actual understanding.     3. You don’t consider the weight and volume of food   Look at this:   • A gallon of water weighs 8.34 lbs • A gallon of water has 0 calories   Drink it → you gain 8+ pounds on the scale instantly Calories didn’t change. Your weight did.   Same thing with:   • A 16-oz Diet Coke (1 pound of Diet Coke) Weight changes...you added 1 pound of fluid to your body Calories don’t.   So if you judge progress only by scale and calories…   You will always misinterpret what is happening.   4. Your metabolism isn’t static   If you cut calories, your metabolism adapts. It slows. You burn less.   So the more you cut… The harder your body fights you.   Counting calories doesn’t account for that. It treats your metabolism like a calculator… Not like a living system.   5. Your body cares about hormones and harmony, not math   Protein affects metabolism. Carbs affect recovery. Fats affect hormones. Sodium affects water. Fiber affects digestion. Sleep affects cravings. Strength training affects muscle retention, which affects metabolic rate.   You can’t calorie-count your way through that complexity.   This is biology, not bookkeeping.   6. You try to out-discipline uncertainty   When the numbers don’t make sense… You blame yourself.   “I need to be stricter.” “I just need more discipline.” “I’ll track harder.”   No.   You’re trying to be perfect at the wrong system.   7. The paradox nobody talks about   The people who get lean and stay lean…   Aren’t counting calories forever.   They learn PATTERNS: How to build meals How to balance plates How to eat normal food How to self-correct How to live.   Their identity changes. Their lifestyle changes. Their metabolism adapts to who they became.   Not to what they logged in MyFitnessPal.   NOW, I am NOT...repeat NOT saying the numbers don't matter They don't matter to you...because you are usually not using all of them, just the ones you think you understand   So what do you do instead?   You learn how to eat. Not how to enter numbers.   You learn how to build your meals around:   • Protein • Hydration • Movement • Strength • Recovery • Consistency • Real-life patterns   You learn how to eat like someone who is already living in the body you want.   That’s where real transformation happens.   Not in the app.   And that is what I have been helping people with for year... It's tough when people think what we offer is meal plans and workout programs...doesn't matter how many times I say that is not what we do, even the people that hire us think that is what we do...   Here is what we do LOOK AT YOUR PATTERNS: Build meals plans around your patter and the numbers Build in normal food, social time, vacations, work, life etc etc Build out workout programs Watch how much you do or don't do Correct and adjust Change perspectives (do you know how many people I have had to convince it was ok to eat after 6pm?) Navigate identity changes. Build lifestyle changes.   Listen...NO B.S...I hate to tell you but the meds your doctor says you should take, the peptides, hormones and GLP's can't do this:       Go ahead...I'll wait for the example of lean, tight, hard muscle, confidence, a new identity and the power of compounding consistency coming in anything in a bottle or package     If you’re tired of doing more math than progress… Reply “BLUEPRINT” and I’ll send you the approach we actually teach that works in real life.   No calorie counting. No starvation. No “good vs. bad” foods.   Just the system that rebuilds your body from the inside out.   Talk soon, Coach Rafael                                               -

 

Quitting is a Habit, so is Effort

 

Happy Sunday Everyone This is one of those things that most people don't think about enough. I talk about habits... a lot. I talk about routines...a lot. I talk about language...a lot.   Think about it, I help people TRANSFORM...but while most people think that calories and push ups...it's not. It's a part of it, but it is not all of it.   Habits however, that is a big one.   How you eat, how you exercise, how you think, how you show up, how much effort you put in to something, how soon you give up....these are all habits.   I remember reading and and listening to a book called "The Greatest Salesman in the World" by Og Mandino (it's not about sales) and there is a section in the beginning of the book where he says “I will form good habits and become their slave....each scroll contains a principle which will drive a bad habit from my life and replace it with one which will bring me closer to success. For it is another of nature’s laws that only a habit can subdue another habit."   It's not new information that you need, but new habits   What is Quitting? stop or discontinue (an action or activity). What is Effort? a vigorous or determined attempt.   Both of those are not skills, those are habits, and while I am the 1st to repeat "the way you do anything, is the way you do everything" I have changed my mind on that, because I observe that people choose where they want to put effort in and where they want to allow habit to set in.   So what happens when something gets difficult or complicated or takes longer than expected?   Do you quit? or Do you put in more effort? In my book I share what the 2 years since I first got diagnosed looked like,  You can get your copy on Amazon here https://www.amazon.com/dp/B0FWYLP7TQ   And I share my thoughts about quitting, or how much effort needed to be put in during a difficult time.    I feel like this carbon meat suit is pretty important to take care of, since we only get the one we are carrying   *The term "carbon meat suit" is a slang or informal expression used to refer to the human body . It is often employed in a casual, humorous, or sometimes dismissive way to emphasize the body's physical, biological nature—that it is made of organic materials, primarily carbon-based compounds, and ultimately mortal   It's odd how difficult that concept can be to internalize.    Eliminate the body and what exactly do you have left?   Imagine if you were Paralyzed... how important will all the things you say right now are more important than taking care of yourself and your body actually be?   Would you quit? How much effort would you give it?   I could tell you, based on your habits. Your habits will determine what you do in those moments. They are the predictor of outcomes.   Just like my new Predictive Transformation Engine™ can give you data-backed insight into where your fitness results are headed and how to optimize it.   Your habits are a predictor of execution.    There are 59 Days left in 2025 and just like the book said " nature’s laws that only a habit can subdue another habit" most people will wait till January 2026 to "try" again out of habit...instead of realizing that now is all we have.   What habit can you replace today, that moves you in the direction you are trying to go.   "The only thing holding you back are the steps you are not taking"     Happy Sunday   Coach                                                                   -

 

Ozempic, Peptides & GLP’s are like an egg… What I build is like a hen 🐔

 

Hello Everyone, Happy Monday You can’t reach your NXT LVL if you don’t understand what you’re really after. If you think it’s just “losing weight” or “moving the scale”, you’re missing the point. Here’s the difference: The Egg: GLP-1s, Peoptides, Ozempic & Quick Fixes People spend around $1,000/month chasing the shot that gives fast weight loss. But that scale movement? It’s temporary. Stop the payment, and the effect often drops off. Why would it continue? You have not changed your habits.   In effect you buy the egg. It hatches. The deal ends when the egg is gone. The Hen: Muscle & Strength: The Asset That Keeps Paying What we’re really building is the hen. Your muscle, your strength, your metabolic engine, the thing that keeps producing. EXERCISE....here is where people need a reality check Studies have shown that higher VO2 max levels are associated with a significantly reduced risk of mortality. Here are some key points: Reduced Risk of Death: Research indicates that improving VO2 max can reduce the risk of death from all causes by approximately 15-30%. The exact percentage can vary depending on the study and the population being studied. Muscle-strengthening activities were associated with a 10–17% lower risk of all-cause mortality, cardiovascular disease (CVD), total cancer, diabetes and lung cancer.   According to a growing body of evidence, having greater muscle mass and muscular strength is associated with a lower risk of all-cause mortality. A 2020 CDC analysis of 11 cohort studies found that adults who participated in muscle-strengthening activities (MSA) had a 23% lower risk of all-cause mortality.   Muscle helps regulate blood sugar, boosts metabolism, protects against falls, supports bones, protects your brain, and extends your healthspan.    “If you have the aspiration of kicking ass when you’re 85, you can’t afford to be average when you’re 50.” Let’s Quantify It: Egg vs Hen If the egg (GLP-1 shot) is $1,000/month, what is the hen worth? If I show you the math, would it change your mind?   Real answer...NO Why Most People Don’t See This Because the market discounts delayed rewards. We want “now” results. The shot gives fast gratification.  The gym/changing your body via strength takes time. But what feels fast isn’t necessarily what lasts.   I not criticizing anyone, or saying you should not...I'm just sharing the facts, then you do what you think is best.   But there is ABSOLUTELY zero impact on Strength without Strength Training, ABSOLUTELY zero impact on Cardiovascular Endurance without Cardiovascular Endurance Training... And both of those can save your life Important Program Update Starting November 1 On November 1, we’re changing how our program is structured for anyone starting or restarting...not for anyone already with us   Why? Because we’re committing fully to the hen. To muscle. To compounding strength. If you’re only interested in the egg, fast weight drop, scale move, no long-haul investment, this might not be your path. If you are ready to build the hen, we want you with us. Enrollment under the current structure remains open until October 31.   After that, new pricing & structure will apply, fewer spots, higher commitment.   THE HEN IS WORTH MORE THAN THE EGG Here’s What It Means For You When you choose this path: You’re not just “losing weight” you are looking for a Transformation You’re investing in your future self. You’re buying power (metabolic, physical, resilience) not just a short-term fix. You’re shifting from “what can I lose” → “what can I build and protect”. And over time, you’ll thank the version of you that didn’t settle for the egg. For anyone looking to get started or restarted, this is the week to do it and lock in   And for anyone, already locked in on improving their health, getting stronger and want to have quality of life throve improving their fitness .. CHEERS to YOU     Wish you all a GREAT Week, I really hope this insight helps...and for those of you that like to look up your own stuff. I encourage you to see if I am telling you the truth...do a little reading and research ;-)   Coach Rafael   PS...Lais has a new episode out                                                             -

 

The Only Thing Holding You Back Are the Steps You're Not Taking - New Book by Rafael Moret Launches to Empower Those Ready to Level Up

 

When life knocked him flat - literally - and left him unable to move, Rafael Moret found himself staring at a ceiling instead of standing on his feet. Diagnosed with Guillain‐Barré Syndrome (GBS) and later Chronic Inflammatory Demyelinating Polyneuropathy (CIDP), Moret faced the impossible: rebuild body, mind and purpose from the ground up.

His new book, The Only Thing Holding You Back Are the Steps You're Not Taking, unveils the exact mindset shift and standard-raising framework he uses with high-performers, entrepreneurs and individuals determined to break out of "should"-mode into "must"-mode.

Moret argues that most people don't fail for lack of ideas-they fail because their internal standard is too low. He breaks down four levels of standards: Poor → Good → Excellent → Outstanding, and shows how "outstanding" is simply the decision to jump the extra fraction when everyone else stops. (It's the difference between being good and being unforgettable.)

In this book you'll discover:

How to turn your "I should" into "I must" and stop waiting for permission.

The invisible beliefs that sabotage your next level and how to rewrite them.

Why the world no longer rewards "good" or even "excellent"-only "outstanding".

Practical steps (yes, actionable) you can implement today to raise your standard and see different results.

"Your next level doesn't require perfection," Moret says. "It just requires a step that you're afraid to take - but choose to. That's when your standard rises, your muscle grows, and your results follow."

Call-to-Action:
The book is now available on Amazon: https://www.amazon.com/dp/B0FWYLP7TQ

About the Author:
Rafael Moret is a coach, author and survivor whose life was recast by his battle with GBS and CIDP. He now helps professionals, entrepreneurs and high-achievers recalibrate their standards, break invisible limits and step into the next level of performance, relationship and purpose.

The Only Thing Holding You Back…

 

Hello Everyone, Happy Monday "The Only Thing Holding You Back Are the Steps You’re Not Taking." That’s not just the title of my new book, it’s the truth I had to live through. When Guillain-Barré Syndrome (GBS) and later Chronic Inflammatory Demyelinating Polyneuropathy (CIDP) left me completely paralyzed, I learned something powerful: The hardest step you’ll ever take… is the next one. But here’s the good news, it’s also the one that changes everything. My book is now available on Amazon It’s for anyone who’s ever felt stuck, scared, or one decision away from turning it all around. Reset or Rise? Most people don’t fail because they don’t know what to do. They fail because they keep living in the land of shoulds: I should work out more. I should eat better. I should spend more time with my kids. I should make more calls, save more money, rest more… You should yourself into exhaustion and nothing changes. The shift happens when you turn your shoulds into musts. When “I should” becomes “I don’t go to sleep until it’s done.” The Four Levels of Standard There are four standards we live by: Poor – You do the bare minimum and expect the world to wait. Good – You meet expectations but never exceed them. Excellent – You work hard, but still blend in with everyone else doing the same. Outstanding – You give that extra ounce when everyone else is done. Outstanding isn’t luck. It’s when you push past “I can’t” and whisper back, “watch me.” That’s the NXT LVL. It’s not perfection — it’s that last rep, that extra call, that meal logged when no one’s watching. It’s the difference between being remembered and being replaced. Intelligence isn’t just about what you know. It’s the ability to stop being your own bottleneck. If you lack the skill, be willing to look foolish while you learn it. If you lack the network, be bold enough to build it. If you lack certainty, be courageous enough to move anyway. Because many people can, but talk themselves out of trying. So today, take inventory. Declutter your mind. Let go of the thoughts and actions that don’t serve the version of you you’re becoming. And if you need help stepping into that next level, that’s what we do. Join us. Reset with us. Rise with us. → Start Your Coaching Journey → Read the Book on Amazon Your NXT LVL is waiting. But it won’t meet you halfway.   Rafael Coach. Rebuilder. Author.                                                             -

 

A Fat Loss Secret Weapon (and how I explained it to Jr)

 

Happy Thursday Everyone!!! The Science of Post-Meal Walks for Fat Loss By the logic of mitochondrial uncoupling and the body's general metabolic response, a 10-minute walk after every meal is an excellent strategy to compound the effects of strength training for fat loss.   Here's the reasoning, explained simply but deeply: Strength Training Sets the Stage: Your full strength training workout is the primary driver of the "top 0.01% knowledge." It's the high-intensity stress that triggers the deep metabolic adaptations. This is what fundamentally increases the expression of uncoupling proteins in your mitochondria, turning them into little heat-generating furnaces. It's the primary signal for muscle-fat dialogue (myokine/adipokine axis) and metabolic hysteresis mitigation.   Post-Meal Walk as a "Maintenance Burn": The 10-minute walk after each meal acts as a consistent, low-level stimulus that reinforces the metabolic changes initiated by your strength training. It's not about the calories you burn during the walk itself, but about the timing and effect of that movement.   Glucose Uptake and Insulin Sensitivity: A primary benefit of a post-meal walk is that it helps your muscles take up glucose from the bloodstream. By doing this, you prevent a large spike in blood sugar. This is crucial because high blood sugar leads to a high insulin response, and insulin is a storage hormone that tells your body to put away fat. By blunting this insulin spike, you create a more favorable environment for fat burning.   Reinforcing the "Heat" Signal: Think of your strength training as starting a fire. The post-meal walks are like adding small pieces of kindling throughout the day. They keep the metabolic fire—the one generating heat via mitochondrial uncoupling—from dying down. The repeated, low-intensity movement sends a consistent signal to your body to remain in a "spend" rather than "store" mode.   Sustaining the Hysteresis Mitigation: The walk also helps combat metabolic slowdown. By consistently using energy and keeping blood sugar stable, you're sending a message to your body that energy is plentiful and there's no need to conserve. This reinforces the message sent by your strength training, further preventing the body from "remembering" a state of calorie restriction and slowing down your metabolism.   In essence, strength training is the engine that you fire up, and the post-meal walks are the consistent, minor adjustments that keep it running efficiently all day long.  The two work in synergy, with the walks amplifying and sustaining the profound metabolic effects of the strength training.  It's a polymathic approach: using a simple, psychologically easy habit (the walk) to reinforce complex, deep-level physiological changes (from the workout).   A Simpler Explanation for Junior Why walking after you eat helps you get stronger!   You know how when you do a big workout, like lifting weights or Brazilian Jiujitsu , you feel really strong and tired afterward?  That's your body getting ready to build muscle.   Think of it like this: Your Big Workout is the Main Event: The hard part of your workout is like the most important step. It tells your body's tiny energy factories (called mitochondria) to start working harder and burn more fuel, like little heat engines.  Short Walks are Your Secret Weapon: A little 10-minute walk after you eat is like a secret bonus. It's not about the walk itself making you super tired. Instead, it helps your muscles "soak up" the sugar from the food you just ate.  What This Does: When your muscles soak up that sugar, it keeps your body from making too much of a storage hormone called insulin. Insulin is like a key that locks away fat, so if you keep it from getting too high, your body can burn more fat instead of storing it.  Keeps the Fire Going: Imagine your big workout started a fire in your body's engines. A short walk after a meal is like adding a small stick to the fire, it keeps the flame burning strong all day. This helps your body stay in "go mode" and not "save mode."   So, your big workout makes your body a fat-burning machine, and the short walks after each meal keep that machine running perfectly all day long.  It's a simple trick that works with the hard work you already did.   I hope that help   – Coach Rafael Team NXT LVL | Where Science Meets Sweat   PS...1stPhorm Just released this NEW FLAVOR, you can order here<<<                                                                 -