METAIRIE, La. -- A month into training camp, the New Orleans Saints are seeing the full spectrum of what Jameis Winston brings to the field.

Yes, that means some interceptions, some deep overthrows and some off-target days -- along with the beautiful 55-yard strikes that flick easily off his wrist and the funny body throws that have impressed coach Sean Payton when Winston uses his combination of strength and athleticism to stay alive in the pocket and create on the move.

But more than all of that, the former No. 1 overall draft pick brings an energy and enthusiasm to work every day.

Without fail, those traits are the first thing anyone seems to mention when asked about Winston -- from Payton to fellow quarterbacks Drew Brees and Taysom Hill to every other coach and teammate on down.

Jameis, amongst many things, is a bright light in the locker room, Saints receiver Austin Carr said. From Day 1, he was all smiles, he was shaking hands, he was getting to know his teammates. It felt like we had been teammates for years already within the first week.

He brings energy, he brings joy, he brings happiness in a time that is one of the most grueling of our careers -- its training camp. So I think that joy in playing the game, and then getting to know his teammates, is just something that disarms guys and that you don't expect initially.

Tight end Jared Cook and center Erik McCoy both cracked a smile and laughed a little when asked what Winston is like in the huddle.

He comes in there with his eyes really wide, and he's just looking around at everybody with the hugest smile on his face. And it just, it makes everyone in the huddle laugh every time, McCoy said. Man, Jameis is one of the funniest guys in the locker room. He brings great chemistry, great charisma to the locker room. He's just a fun guy to have around.

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Even undrafted rookie cornerback Keith Washington Jr. listed Winston, along with veteran defensive backs Malcolm Jenkins and Janoris Jenkins, when asked if there is anyone in particular he has leaned on during his first camp.

Winston was the same way during his five years with the Tampa Bay Buccaneers, when he also endeared himself to teammates and coaches by showing his dedication and love of the game.

I think the only thing I try to do is to serve. I think thats an important part of leadership, Winston said. I see No. 9 [Brees] doing it each and every day. Just finding a way I can serve each and every one of my teammates, whether its on the offensive side of the ball or the defensive side of the ball.

As long as youre genuine with these guys ... and trying to be the best teammate I can be.

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Of course, leadership and chemistry werent the issues in Tampa Bay, where the Bucs decided to move on to Tom Brady this offseason after Winstons historically turbulent season.

Last year, Winston became just the fifth quarterback in NFL history to throw for more than 5,100 yards in a season (Brees has done it four times). But Winston also became the first player in NFL history with at least 30 TD passes and 30 interceptions in the same season; he finished with 33 TDs and 30 picks.

To Winstons credit, he has acknowledged his need for an overhaul. The 26-year-old began the offseason by having LASIK surgery. He also decided to change his diet and exercise routine and said he now weighs 225 pounds -- the lowest of his pro career.

Most dramatic of all, he decided to accept a one-year deal with the Saints worth just $1.1 million plus incentives so that he could receive "a Harvard education in quarterback school" under Payton, Brees, offensive coordinator Pete Carmichael Jr. and quarterbacks coach Joe Lombardi.

By changing up my diet and going all-out this offseason, you definitely can see the improvements. And the LASIK definitely has helped me out, just seeing a clearer picture. But one of the best things I get, man, its a privilege to be in that quarterback room and see firsthand from one of the best thats ever done it, Winston said. Im blessed and privileged to have that opportunity.

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Man, these guys are really a family. And Im just happy to be embraced by this family and being allowed to kind of see firsthand how this team has been so successful and how this quarterback has been one of the greatest quarterbacks to play this game.

Winston said it also helps to be around friends and former Florida State teammates P.J. Williams and Mario Edwards Jr.

Yeah, I know I was the enemy the past five years. But, man, these guys have really took me in, and Ive had a chance to gain a lot of great friends, Winston said. This team is amazing.

The results on the field have been mixed so far. But that should be expected, considering NFL teams had no OTAs or minicamps in the summer and Winston has spent most of the past four weeks alternating with Hill on the second- and third-string units.

Winston had a particularly hard time finding a rhythm in full-team drills during the first week of practice. But then he started to hit on a few of those deep passes, while also showing his arm strength on intermediate strikes and his ability to move and throw outside the pocket.

As Payton put it, It doesnt have to be perfect around him.

Wednesdays practice was a good example, when Winston spent some time with the first string while Brees had a scheduled rest day. About three-fourths of the way through the session, most media observers agreed it was one of his most impressive days yet. But then he had a deep ball picked off by Washington and another ball intercepted by defensive end Carl Granderson after it was batted at the line of scrimmage.

Ideally the Saints would like for Winston to prove hes ready to be the No. 2 quarterback on game days so they can continue to use Hill in his versatile role as a QB/RB/TE/WR. But its far too soon to predict whether Hill or Winston can secure a long-term role as Brees successor.

I think he's doing well; I think hes doing real well. I've been pleased, said Payton, who described Winston as having exceptional arm talent.

He's in good shape. I think he's very quickly picked up what we're doing from a system standpoint. And yet there are a number of things that he continues to work on to improve, Payton said. But I think he's made that transition with us pretty quickly. He's a smart player, and weve just got to continue to give him the reps.

Saints pass-catchers are having to make adjustments as well. Cook said Brees passes come out a lot earlier and its a timing thing with him. With Winston, meanwhile, the ball comes out a lot faster and he could put some heat on the ball, man.

So a lot of times, being the receiver, it comes down to focus, Cook said.

As for the risk-reward nature of some of Winstons more aggressive throws, he said that will always be a part of his makeup. But he knows he can improve his decision-making and efficiency.

I think its a happy medium, Winston said. Im never gonna shy away from playing football the way that I know how to play it. But you get to learn from a guy (Brees) who does it so well and you get to talk through situations where he will take a chance and where he will not. And I think thats great to just see him and visualize myself doing the same thing.

Continued here:
How Saints' Jameis Winston is working to revive his career behind Drew Brees - New Orleans Saints Blog- ESPN - ESPN

While many people are looking at ways to lose weight fast, there are also quite few who would want to know how to gain weight and build muscle, mostly men with fast metabolism. Not being able to put on weight can be just as frustrating as trying to lose weight, but following our handy weight gain tips, you can nudge your metabolism in the right direction easily.

The basic concept is fairly straightforward: in order to gain weight, you need to maintain a positive energy balance by supplying your body with more calories than you expend. The actual process can be a bit more difficult than this and involves close monitoring of food intake and tracking workouts too.

Here we'll try to share some tips that might help you get out of the weight gain rut. Some of them will be related to nutrition of course but if you would like to gain weight the right way and also build muscle in the process, you will have to pay close attention on your workout regime too.

IMPORTANT: If you are underweight, have any underlying medical conditions or eating disorders, please consult your doctor first before you apply any changes to your diet. The below tips are more suited for people with fast metabolism who are otherwise healthy and by no means to be taken as medical advice.

The main reason why many people fail to gain weight is the lack of perseverance. Mark Twain once said: "Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." Most people who struggle with gaining weight have started the process numerous times but never sticked with any diet and/or workout plan for long enough for it to show results.

Another reason might be not knowing just how many calories certain food items contain and not eating enough despite 'eating loads' of food. It is worth tracking your food intake, especially at the beginning, using free apps like MyFitnessPal until you learn roughly how many calories and what macronutrient are in certain food items.

Thirdly, you must keep in mind that a calorie is not always equal to a calorie. One calorie from a broccoli will fuel your body differently than one calorie from fries. Carbohydrates in general take less effort for the body to break down and even the temperature of the food you eat can determine how easily your body can digest it (cold, fibrous food takes more energy to digest).

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Let's say you need 3,000 calories a day to put on weight. Would you rather eat three 1000-calorie meal or five 600-calorie meal a day? The latter sounds a bit more manageable, no? Breaking your food intake down into smaller installments will help you eat more food on the long run.

If you are planning on eating five meals a day, meal prep can also come in handy. Ideally, you want to eat food that you cooked/prepared yourself but we admit that might be a bit too much effort for some. Regardless, you should still plan ahead and at least roughly assemble the food you are planning on eating throughout the day tomorrow.

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Carbohydrates are important for muscle building but the other two macronutrients, namely protein and fat, are equally as important when it comes to gaining weight. Fatty food will make you feel sated for longer and food with higher fat content tend to taste better too.

Fatty foods you should include in your diet are oily fish, such as salmon and mackerel, nuts (e.g. Brazil nuts), avocado, butter, heavy/double cream, dark chocolate, olive oil and eggs. Most of these are also high in protein so by eating them, you will be killing two birds with one stone.

Talking about protein: protein is essential for muscle building and recovery and you will need to eat more than you'd think to aid weight gain. It is advised to have at least 20-30 grams of protein with each meal if the plan is to eat five times a day. Protein should be supplied from a variety of sources including green leafy vegetables, fish, lean meat, eggs etc.

Alternatively, you can also consider supplementing protein and have the best protein powder shakes and the best protein bars / best jerky as snacks throughout the day.

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One of the main reasons why you might not be gaining weight and particularly muscle mass is the lack of resistance training. If you are after muscle growth, you need to stimulate that muscle growth by training the muscles often. How often? Check out our how to build muscle guide to find out more.

The type of resistance training is up to you but don't fall into the trap of only tracking calories. Even the best running watches and best heart rate monitors can't track muscle activation and by tracking workouts with them, you can easily end up focusing only on burning calories.

What you want to do is the complete opposite: maxing out of workouts that increase strength but don't burn calories. Sure, you should still do some cardio: it's great for heart health and to maintain/improve the cardiovascular system, but try limiting the duration of cardio and let the bulk of your workout be anaerobic movements.

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How to gain weight fast: 3 tips to build muscle mass and pack on weight easier - T3

What if you could see yourself fitter at 40 than most people around you? What if you could actually give your body all the nutrition and rest it needs so you can feel good and look like youve always wanted to?

Easier said than done! Everyday people promise themselves a healthy diet and every night they break that promise. And when they cannot find a logical reason for that lapse, they blame themselves.

If youre one of them, we have something important to tell you.

Because youre not designed to. Yes, thats right. Your body isnt designed to go on a diet, it is designed to have a diet. Much like how animals have a diet, insects have a diet, plants have a diet But wait, theres more...

Dieting needs to be gradual. By leaving everything at once, you are fighting hunger, which happens to be the basic human need.

A human body is too intelligent. Its purpose is to survive and it does a pretty good job at it. So when you suddenly take away all the food you were eating, it starves and craves for more.

Your body can listen to you. It follows your words. So when you say I cant do this, your body gives up.

When your body realises that you, the owner, dont accept and love it as it is, it reduces the production of the happy hormones. This results in sad moods, lack of motivation and short-term solutions to happiness like binge-eating.

So be kind to yourself. Give yourself time and dont give up, no matter what other people say.

Ever happened that you followed your diet plan for a couple of days and suddenly experienced salt cravings? Like you could eat anything savoury, right there and then.

Salt cravings are harder to control than sweet cravings because it pushes you to eat anything that has salt which is almost everything, from chapati to deep-fried fritters.

This happens because you dehydrate your body in the process. Your body experiences a sudden dip in blood pressure and it starts looking for salt everywhere.

While exercising is a good strategy for weight loss and overall health, it is not a way of creating health where it does not exist. Exercise is a way of enhancing health.

So dont force your body to do cardio for hours when it is not ready. First, feed your body the right nutrients and then, push it to do heavy workouts one day at a time.

Even if youre not someone who enjoys gyming, find other interesting ways of moving your body around like dancing, golfing, badminton, swimming or just walking. Become a coach for your body, not the punisher.

Contrary to popular belief, a good diet plan focuses on your physical and mental health and not just weight loss. Some of the well-researched and healthy diet plans are

Try to become friends with your body. Understand its mechanism to maintain an equilibrium. When youre experiencing heat, your body sweats to maintain the temperature and it shivers to produce heat in cold temperature.

While you may think youre protecting your body, it is actually protecting you. So dont attack it by adopting a harsh diet. Ease yourself into it one meal at a time.

Admit it, you have been eating tasty foods all your life. So dont break up all of a sudden and expect your body to cooperate. Make your healthy food tasty instead.

The word diet means lifestyle, a better way of living. Forced and manipulative alterations to it will only give short term, intermittent benefits.

So if you cant eat something for life, dont add it to your diet. Fortunately, you have plenty of other options.

As a human, you have a basic need for nutrition which includes protein, fat, vitamins, carbs, calcium, omega-3, biotin, collagen, minerals and more. Prioritise adding complete nutrition to your daily diet and then, think of eating extra if you still feel hungry.

If your hunger proceeds the nutritional needs, add more protein-rich foods to feel fuller for longer.

Old school fact: 60% of the human adult body is water. The more water and fluids you drink, the more balanced your body will feel. And this will also improve the quality of your skin, your hair and your diet.

Pro tip: Drink 1 glass to 1 litre of warm water every morning for better health.

While most well-researched diets and methods have shown results, you must consult a nutritionist before you choose a diet plan. Get a better understanding of what your body needs and what suits your lifestyle.

Tell us if you have been facing any other issues while dieting.

Explore more.

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Excerpt from:
Cant Stick To A Healthy Diet For Long? Try These Easy Ways For Better Results This Time - MensXP.com

TikTok has more than 689 million monthly active users worldwide.

Scammers are purchasing ads on TikTok, the popular short-video app, to promote fake mobile apps, diet pills and other bogus products and services, according to a report released by cybersecurity company Tenable on Thursday.

The findings highlight the challenges facing TikTok as companies such as Microsoft, Walmart and Oracle consider purchasing a stake in the app, which could be banned in the US this month if its Chinese parent company ByteDance doesn't sell its US operations. The Trump administration recently issued two executive orders targeting TikTok, citing concerns that the app could be used by the Chinese government to spy on US government employees. TikTok has filed a lawsuit challenging the administration's upcoming ban and says it wouldn't send US user data to the Chinese government even if it were asked to do so.

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"TikTok truly is the Wild West of social media," wrote Tenable research engineer Satnam Narang in the nearly 50-page report on TikTok scams. "The platform raises myriad concerns for a prospective US owner."

TikTok said it removed the ads identified in the report after Tenable shared their findings.

"TikTok has strict policies to protect users from fake, fraudulent, or misleading content, including ads. Advertiser accounts and ad content are held to these policies and must follow our Community Guidelines, Advertising Guidelines, and Terms of Service," a spokeswoman for TikTok said in a statement. The spokeswoman didn't say how many people viewed these ads, but she said the company has "measures in place to detect and remove fraudulent ads."

Narang outlined several different types of TikTok scams that appeared in ads that were featured on the front page of the app, which is called "For You." The page features videos based on a user's interests and activity on the app.

In one ad, scammers claim users can earn "$433 Per Day Playing Games." When users click on this ad, they're redirected to the Apple App Store where they are asked to download an app that's really masquerading as another app. For example, an app called Super Expense is an app called iMoney, the report stated. Other apps used to conceal iMoney include DaysTaker, CanEnrich, OlMoneing and Minemalist part-time. To earn money, users are asked to download apps and leave them open for three minutes or complete other tasks such as leaving positive reviews for Amazon products. Some users have complained they haven't received any money for completing the tasks. Users were also asked to provide personal information such as a photo of their driver's license on the iMoney app.

"We speculate that when users perform one of these tasks, they are lining the pockets of the iMoney developers, who are using what's called an offerwall to promote various apps and are paid an undisclosed sum of money in exchange for getting users to install these apps," according to the report.

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In other TikTok ads, scammers used fake news articles that falsely claimed to be from CNN and Fox News to make it seem as if celebrities are promoting certain diet pills. Users are asked to provide their address and payment information to receive a "free" bottle of diet pills. Once they hand over this information, they're enrolled in a trial program that costs $90 if they don't cancel within 14 days. Scammers also earn money every time a user takes an action resulting from their marketing.

Scammers have also used TikTok ads to dupe people into buying knock-off or overpriced goods or signing up for questionable credit repair and tuition assistance services, according to the report. In some cases, users complained online that they received the incorrect item after ordering a product they saw featured in a TikTok ad.

This isn't the first time Tenable has spotted scams on TikTok. Last year, the same researcher found scams on the short-form video app that involved directing users to adult dating sites, impersonating popular users and boosting likes and followers. A TikTok spokeswoman at the time said they pulled down the accounts referenced in the report.

"TikTok users would do well to be skeptical of many of the advertisements on the platform, because at the end of the day, they're not always what they appear to be," Narang wrote in the latest report. Scammers have also used other social networks including Facebook and its photo service Instagram, Twitter and Snapchat to trick users.

As of July, TikTok has more than 689 million monthly active users worldwide.

Originally posted here:
TikTok ads have pushed scams about apps, diet pills, other products, report says - CNET

With obesity affecting 5 per cent of the country's total population, weight loss is top priority for many. However, we also know that losing weight is no cakewalk. A combination of a healthy diet and regular workout is the key to healthy and sustainable weight loss. Many people have a misconception that losing weight requires them to follow some extreme diet like keto or intermittent, which is wrong. Losing weight requires one to eat a balanced diet with the right proportions of all food groups.In fact, the foods that one has been accustomed to eating since childhood is the best option to lose weight, rather than eating new, expensive and fancy foods. To know if Indian diets can help one lose weight, we talked to two leading nutritionists. Dr Mansi Chatrath, Chief Dietitian and Director, Natural Health Care ClinicAs per Dr Mansi, there are three basic rules to lose weight.

- Eating early dinner

- Avoiding sugar

- Avoiding junk

Talking about Indian diet for weight loss, Dr Mansi said Indian food when cooked properly makes for a very balanced meal plan. The good old dals, low-fat paneer, lentils, soya, green vegetables, curd, egg whites, whole grain flours, fish, chicken provide us with all the essential nutrients, vitamins and minerals.

While talking about weight loss, Dr Priyanka Rohatgi, Chief clinical Dietician, Apollo hospitals group, Bangalore said quick weight loss is not sustainable, the slower the better. The first mistake people make is of having unrealistic weight-loss expectations, which often disheartens them. Also, many people do the same thing but expect different results. It's important to do exercises that you enjoy, but if you've been doing the same one for months (or years), you've probably reached a weight loss plateau and, even worse, you are completely bored with your workout.

Aim at staying active and not skipping meals. Skipping meals slows your metabolic rate, so try and break your entire day diet into 6-7 small frequent meals.

Do not focus on getting short term results. You have not gained 10 kgs overnight, thus you cannot lose it overnight. Eating the right food and sticking to a fitness plan should be as natural as brushing your teeth. Checking weight too often is not a good idea rather check your portions.

Dr Priyanks also suggests to focus on glycemic index. A medium glycemic index meal keeps you energetic throughout the day, helps maintain weight. Add protein to each meal (by adding a cup of milk, yoghurt, a cup of dal/sambar/sprouts, buttermilk, fish, egg white chicken) to reduce the glycemic index. Eg: choose to eat idlis or dosa with sambar and not just chutney. Hydrate yourself well with at least 2-3 litres of water every day.

Here's is a sample Indian diet plan by Dr PriyankaEarly morning - 1 glass warm water with some herb brewed in it +2-3 soaked almonds

Morning - Lemon tea/ Ginger Tea/Coffee/ milk 1 cup (150 ml)Breakfast - Eggs omelette with spinach and shredded vegetables cooked

OR Idlis / dosa/ Poha/ upma 1 cup cooked

Lunch - Salad with fresh vegetables and curd 1 cup

Dal Palak/ chicken curry/ sambar/ rasam 1 cup

Phulkas ( multigrain ) 1 piece

Rice cup

Cooked vegetables/ greens/ palya 1 cup (150 gms)Evening - 6 pm Fruit/ sprouts/ cucumber carrot slices/ vegetable soupDinner - 7.30 Pm salad with fresh vegetables 1 cup

Methi Dal / sambar/rasam 1 cup

Phulkas ( multigrain ) 1-2 piece

Cooked vegetables/ greens/ palya 1 cup (150 gms)

See the article here:
Weight loss diet plan: 2 nutritionists share the ideal Indian diet plan to lose weight - Times of India

Youd think a 17-year Hall of Fame NFL career would mean you get to coast into retirement. But not Tony Gonzalez. The legendary tight end has spent the six years since his retirement cultivating a regimen of healthy habits that feed off each other, all cohering to help him get the most out of his body. On top of an intermittent fasting schedule, a hyper-efficient 15-minute daily workout routine, and a few sessions a week in his infrared sauna, Gonzalez spends a large chunk of his day meditating, which he says has been helping him since his football days, before he even knew the language for what he was doing.

But the key to unlocking this holistic lifestyle, Gonzalez says, is a practice that feels appropriately relaxed for his post-NFL career: sleep. Gonzalez talks about sleep with an almost religious awe, recalling how he learned to maintain a solid sleep schedule when he was playing because it helped his game thrive and his body recover. But in the past few years, hes read up on exactly why sleep is so important, which has only led him to strengthen his commitment to getting enough of it. As he prepares to return to a socially-distanced Fox Sports studio as a commentator on what will surely be one of the strangest football seasons ever, his top priority is sticking to his eight hours and maintaining a zen-like devotion to staying in the moment.

Gonzalez talked to GQ about learning to eat right 10 years into his career, playing off-season basketball with the pros, and why hurdling his mental roadblocks was the key to getting his game on track.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: What is your routine like as you gear up for returning to the studio?

Tony Gonzalez: The first thing I do in the morning, before I open my eyes, is my meditation. I do about 20 to 30 minutes of meditation daily, which helps get my day started great. And then I'll go downstairs, cook the kids breakfast, and have 2 measured-out cups of coffee.

Story continues

How long have you been meditating?

I've been doing that in some way or another for 20 years. I did these intense visualizations before every game, and I always felt way more calm. I'd see the plays, I'd put myself in that moment where I'm looking up at the stands and hearing the crowd and seeing the quarterback and the huddle, feeling the dirt, smelling the grass. And then I started doing that with my day. That's what I do in the morning: I see my day going exactly how I want it to go from an emotional perspective.

It did not come naturally. It took me a year to get really good. I followed a 6-stage meditation by Vishen Lakhiani for 3 weeks with headphones, and then once you get the hang of it, you can start to do it on your own. I've done it where I've looked up and all of a sudden it's been 45 minutes.

Do you eat breakfast with your kids?

I've been intermittent fasting for a couple years now, so I only eat twice a day, between 1 and 7 oclock with a snack around 4, like pistachios or a smoothie. I want to make sure that between my last meal and going to bed, I've had at least 3 hours. If you eat right before you go to sleep, it crushes your sleep.

It took a while to get used towhen I first started, I wouldn't eat until 10 o'clock, and then I moved it back to 11, then 12, and now 1 o'clock is easy. You can have more freedom in what you eat when you get the proper rest and you're not taking in so many calories. That's why I love the intermittent fasting. It's like a cheat code to stay in great shape, and you still get to eat sensibly without denying yourself. I'm a big foodie. Some days, I'll go all out and eat whatever the hell I want. I just don't do it that often. I try to be sensible and smart and consistent.

Did you do any special regimens like intermittent fasting while you were playing football?

I became a vegan while I was playing, and...I ain't gonna lie, it didn't last that long. I enjoy meat. But too much of that animal protein is not good for you. My body felt worse the first 10 years of my career because I was eating so horribly. You name it, I ate it. Once I changed my diet up, my body started feeling even better. I wasn't getting the soreness and the muscle aches and the injuries. I wasn't getting tired in the fourth quarter anymore. After the games, I felt better the next morning. I just had energy.

I was that guy on the team that would bring my own little trail mix in. I brought smoothies to Kansas City. Nobody did smoothies before. I would put spinach and kale and carrots in there along with my blueberries and banana. I remember guys on the team were looking at me crazy. It worked great for my body, and I could immediately feel the difference. And it changed my career. I thought I was only going to play another two years after year 10, and I ended up playing another seven years.

How are you working out right now?

I do a stretching workout routine every morning. My workouts last ten to fifteen minutes and its nonstop. I do kettlebell swings, kettlebell stretches, and then 40 to 50 pushups, like burnout sets. Then some bicycle kicks or bicycle sit-ups.

I don't enjoy working out, I'll be the first one to admit. I like moving my body, so I always loved basketballthat's the type of exercise I like to do. But my whole life, going into the weight room was like, "Okay, shit, I have to do this." So I like to get in there and get it done as quickly as possible.

Twice a week I'll do my Tonal workoutit's one of those home workout gym things. I dont pick a trainer anymore. I don't like people barking at me. I'm not a big class workout guy. You'll never see me go to a spin class or bootcamp or one of those. I can't stand those things. I do have an exercise bike, and I'll get on there and do some sprints.

I also do an infrared sauna probably 3 days a week. I started that around five years ago. It helps you sleep better, it helps your skin. It helps me from a stress reducing standpoint, it helps with fatigue, my muscles, my joints. I feel so much better when I come out of there. And then I have a little cold plunge.

But a lot of the time, I like to go for walks. I've just started doing that because I had Ryan Holiday on my podcast and his book has a good section on walking. I do that as often as I can, for 45 minutes. Get outside, get some sun, get that vitamin D, and then clear your mind. I walk in a meditative state. Kind of like that morning routine, except my eyes are open now, trying to be as open as I can be to what's coming, where I'm at. Analyzing myself with no judgment. This isn't a stress time, this is a free your mind time. A little solitude along with my daily meditation.

What made you get really serious about sleep?

I've always been a fan of, like, biohacking. How can I get the most out of my body? I geek out on that. Sleep was the next step in my evolutionary process. I got really, really into it maybe two years ago. A buddy of mine sent me a book by Matthew Walker, Why We Sleep. I was like, Oh my god, this is the fountain of youth. This is how you stay healthy. It helps your scoring percentage go up, it helps your defensive percentage go up, it helps you recover faster, it helps you solidify memory. That's a big reason why I was able to play so long in the NFL, I did this without even knowing. I was just a stickler for sleep because I felt better. I've structured everything around it, and I tell everybody it's the biggest performance enhancing thing you can do with your life. You can eat right, you can exercise, but if you're not getting enough sleep, all that stuff might be for nothing. This is gonna really help you prolong your life.

Do you have any pre-bedtime routines to make sure you get a good night's sleep?

I meditate before I go to bed, a quick 5-minute wind-down, going over my day, what I'm thankful for, what's coming. It's kind of affirmation-esque. Building myself up in a humble, compassionate, open-hearted way and telling myself to let go of stress helps me fall asleep really quickly.

They all work off each otherit's like a circle. When you're eating right and you're exercising, you will sleep better. Taking the walks and meditating calms your stress, then you're able to sleep better. It's that holistic approach.

You only missed two games throughout your entire career. Do you attribute that to being vigilant about habits like sleep and nutrition that help keep your muscles in good shape and prevent injury?

Luck and genetics, I ain't gonna lie. There are so many really good athletes out there that just have the injury bug. I tried to make sure that I would stretch, get good sleep, and nutrition.

As far as athleticism, basketball helped me tremendously in football. You need to spread yourself around and train those different muscles to avoid injuries. The greatest athletes of all time, like Bo Jackson, Deion Sanders, LeBron James, Tiger Woods, they played a bunch of different sports growing up. These guys are considered the greatest athletes of all time because they hardly ever get hurt. And the reason you don't get hurt is because they've always been cross-training all their muscles, so everything is strong. I also did volleyball, surfing, skateboarding, growing up, and it made me a better athlete. So when I finally did choose football, I had that advantage over most people that just play one sport.

Did you play basketball consistently throughout your NFL career?

Basketball was my off-season workout program every year. I never touched a football during the offseason. Id play in the summer pro leagues against guys like Antoine Walker, Paul Pierce, all the NBA pros that would come back to LA to train during the off season. I played for the Miami Heat summer league team for Pat Riley and Stan Van Gundy.

You had a tough first few years in the NFL, leading the league in dropped passes and almost quitting football. How did turning that around help you handle stress and hardship beyond your football career?

Adjusting to the physicality of football wasnt a problem for me. I didn't have the confidence. I didn't believe in myself. Genetically, I was better than everybody else, but I just did what was required of me and got by on talent. I had to learn the hard way that that's not how it goes. You have doubt, but you go right through that. You have fear, you go through those fears.

Part of my morning meditation is getting joy and fulfillment and being where you're supposed to be in life, from a spiritual and emotional perspective, and owning that. My tricks now are to find joy in doing what I'm doing. Slowly but surely, I'm getting better and better and better at...getting better.

Going into this season, were seeing a lot of athletes take a firmer stand than ever against racism and pressuring their leagues to work towards real change. Does that give you hope as a Latino player who joined the NFL before activism was really a prominent part of sports?

It gives me tremendous hope. I always felt like sports has set the tone for what America should be. Sports is a good teacher on how to keep evolving. In football, for instance, with the concussions. What did the NFL do? They changed the rules. Some people didn't like the new rules. And we moved past that. We did what's better for the player, and the product is just as good. There's going to be people that say athletes shouldn't have an opinion, just shut up and play sports. That's ridiculous. What do you think, just because we play sports that we don't have opinions on things? We have an influence and we have a right to speak. So I love seeing what's going on.

Have you given any thought to how things might play out if there is an NFL strike?

I'll deal with that if it happens. One of the biggest things that stood out to me in The Last Dance was that Michael Jordan has an unbelievable ability to be present. That's what makes him so great. People would ask him about the pressure that he feels in the games to make the last shot. He said, "Why would I worry about a shot that I haven't taken yet?"

Real Life Diet

The Real Life Diet of Jason Derulo, Who Drinks Salmon Smoothies and Deadlifts Golf Carts

The pop star has always been a fitness devotee, but his newest challenge is staying in shape while he's stuck at homeand rapidly becoming one of the biggest stars on TikTok.

Originally Appeared on GQ

Read the original:
The Real Life Diet of Tony Gonzalez, Who Thinks Sleep Is the Fountain of Youth - Yahoo Lifestyle

"A lot of us aren't that physically active, especially, in the later hours of the day. Having a heavy dinner could slow down the system and induce lethargy and sluggishness. There are people who swear by eating before sunset. For those who can't, ensuring that you have a light dinner can seal the deal.", she says.

Ms Somasundram also says that early dinners can be good to control sugar levels and aids weight loss.

"We produce less saliva at night; our stomach produces fewer digestive juices; the intestinal contractions that move food through our guts slow down; and we are less sensitive to the hormone insulin, which mops up glucose from our bloodstream so it can enter our cells and be used as fuel. Dieters who consume the bulk of their calories before 3 pm lose around 25 per cent more weight than those who feast later."

Dt. Seema Khanna, Clinical Nutritionist and diet expert, however, disagree to the fixation behind 6 pm. Rather, she suggests people keep a good gap between feels and make a difference in your overall eating schedules.

The rest is here:
Eating after 6 pm linked to poor dietary habits. Here's what nutritionists have to say - Times of India