We've done something a little different today... We've checked the data and these are YOUR favourite moments from DOAC this year. Theoretically, this should be the most insightful, helpful and valuable episode we've ever produced. Can I ask you all a favour? If you enjoy this episode, could you please hit the like button 👍🏾 it helps us massively. Appreciate you all! 🙏🏽

1. Limit sugars & sweeteners 2. Fasting 3. Adequate Sleep Schedule 4. Increase blood flow to the brain 5. Grounding, Breathing, natural sun light 6. Healthy Diet 7. Limit Stress

Diary of a CEO 2023 most valuable lessons - 1. Building and maintaining muscle mass is the number one factor to healthy ageing. Always do resistance training (pushups, squats, lunges, planks, glute bridge, wall sit ups, etc.) 2. ⁠Have protein (but not so much that it stresses your kidneys if you are not lifting) 3. ⁠Double the amount of fibre you are having 4. ⁠Limit added sugars (sugars not tied up with fibre) 5. ⁠Intermittent Fasting (12-16 hours) is good for weight loss, brain fog 6. ⁠Overeating leads to you needing to eat more and more food to get the same amount of dopamine from food 7. ⁠Lack of sleep (

Cycling for 1 hour a day for 6 months, reduced my belly fat and waist. In addition, I stopped eating packaged food, no sugar, cheese, and butter. Eat only when hungry. Heavy breakfast, decent lunch, and salads at night. I lost 10 kgs following this. I feel fitter, my mind is refreshed. I sleep like a baby. Try it! Not to mention, I breathe better, and my immunity is boosted.

dealing with health challenges, I stumbled upon Aspect Health, making me more attuned to well-being. This podcast, discussing replayed moments and fasting styles, struck a chord. The speaker's personal experience with a water fast resonates, shedding light on the potential benefits. The exploration of sleep, brain function, and stress's physiological impact adds depth. Insights on stress contagion and leadership stress are eye-opening

00:01 Top 7 belly fat burning hacks for 2024 02:25 Staying fit and healthy is crucial for being able to engage in physical activities and adventures for as long as possible. 06:07 Maintain 16% protein, 30 grams fiber, and 5% or less added sugars in your diet. 08:18 Fasting for 24 hours can reboot intestinal stem cells. 12:39 Keto diet eliminated sugar cravings 14:30 Ketones from fasting can help overcome sugar addiction. 18:46 The importance of sleep on overall health and weight. 20:50 Lack of sleep leads to increased hunger and cravings 24:52 Lack of sleep can lead to increased appetite and weight gain 27:05 Improve sleep quality with actionable tips 30:57 Alcohol impacts REM sleep 33:03 Avoid high sugar foods for better brain health 37:53 Using magnetism, oxygen, and light for improved health. 39:39 Daily breath work and oxygen intake can elevate emotional states and contribute to overall well-being. 43:12 Hypermax oxygen machine for efficient exercise 44:50 Immersing yourself in cold water for 3 to 6 minutes a day can help in belly fat burning. 48:17 Exercise alone does not effectively help with weight loss. 50:21 Research sponsored by corporations links exercise to weight loss to sell sugary processed foods and drinks. 54:45 Calories in, calories out approach may not be effective for weight loss. 56:35 High-performing executives need to prioritize brain-body connection for optimal performance. 1:00:32 Women living together or working closely synchronize menstrual periods due to hormonal interaction. 1:02:26 Menstrual synchronization is led by the alpha female. 1:06:03 Reducing cortisol is key to burning belly fat. 1:07:54 Happiness is the comparison between events and expectations in your mind. 1:11:53 Success is not about controlling everything. 1:13:52 Understanding the brain's design and the seven blind spots. 1:17:51 Limited edition conversation cards are highly recommended for improving relationships.

It was an honor to bump into this podcast on 2023! Really grateful for all the knowledge shared and all this life changing conversations!

I am seriously addicted to health videos and podcasts on KZfaq. It has become a companion. I call it my KZfaq school. I learn so much from the doctors about body. I get motivation to keep myself healthy. So all social media is not bad for you. It is how you use it.

My husband and i have become more comunicative in 2023. We actively want to be closer (teo young boys and i had post partum depression) we fall asleep cuddling now qnd i go to bed much earlier than ever before. HE has fixed my melatonin issue 😂. I love him so much.

happiness comes when you finally accept that the external world is beyond your control and you begin to control your internal world, i.e., your thoughts and reactions to the external world.

I can see why the Tara episode was #1, I just listened to the whole interview recently and it was mind blowing. She is amazing. All these top interviews were excellent, so thought provoking. Thank you Steve! ❤

Thank you to you Steven, the team and of course the guests. What a year for DOACEO!

Dr Mindy changed my life. I was depressed, living in a mess and not eating right. Watching your interview with her got me out of bed at 9:30pm and going for a jog. I was so unfit and since then I’ve been going to the gym, eating and dressing well. Thank you 🩷

The impact you have on us Stephen is obviously greater than you can imagine… The Content you put out and the guests you put on are nothing less than phenomenal.

What a great idea, even though I watch/listen to every episode I am still watching this. It’s a good recap and a ton of my favorites. I absolutely loved the fasting episode in the beginning; I was yapping about that to people for weeks. And we love the brain doctor of all brain doctors.🎉🎉🎉

1. Maintain muscle mass through resistance training 2. Engage in periodic fasting for autophagy, belly fat loss, followed by a keto diet reset for several days 3. Eliminate processed sugar. It is pro-inflammatory, promotes obesity, diabetes and inhibits brain function by lowering blood flow. (Ginko, omega 3, beets, oregano, rosemary and cinnamon can conversely increase blood flow.) 4. Make contact with the earth (walk barefoot on grass etc), do breath-work, and expose your body to morning sunlight daily. 5. Change diet by lowering caloric intake in order to reduce overall weight - diet is more significant than exercise. 6. Reduce cortisol production by removing or reducing mental stressors (gut/brain connection) 7. Learn to change your expectations in life in order to find lasting happiness. Involves letting go of and accepting what you can't control. (Watch for greater clarity - very involved)

This is the best episode in 2023! So much in just one video, I really think it’s worth it to translate this & the rest of the videos included to spread the word to ppl who don’t speak English as first language.

I’m not one to comment on SoMe frequently. This series of videos however, is so well made, so well curated and executed, that it deserves to spread widely because I believe the content can truly make a meaningful difference in people’s life. Thank you, for making them, and thank you to all the people participating in the conversations. Amazing!❤❤❤

I actually watched most of these episodes individually but interestingly watching them together like this compilation has a totally different impact and significance! Damn

you're just lovely and i'm so glad to see that your channel is thriving! we need more people like you in this space.

What a great idea to have a show like this highlighting the best parts over a year on a great show like this.

Love this. Have watched/listened to every episode and this extracts everything that I was drawn to/have written down in my journal. Great work by the full DOAC team and all their guests.

My first diary was Dr mindy . Im am yoga teacher fitness freak health nut . But had gained a stone from 58 to 60. 5 months...bloating gone , weight gone . Feel like I did when I was 36 . Bought your book for my son . I read it loved it as part of my miracle morning protocol. Bought your conversation cards . Xmas meal we answered and discussed. Reminded me of the "ungame" we played with our children when young. Opened up for deep emotional release!!! Thankyou

Vulnerability is a door to connection ❤ So true 🙏 Thank you Steven !

More compilations please! I hadn't seen some of these and now I'm eager to watch each one of them fully and some of them again! The compilations are a great way to get a new viewers motivated to view the full interviews. Can't wait to see the next compilation!!!

Great idea to provide MORE value and give a glimpse of the podcasts of the year! LOVED this video!

This is literal Gold. This year, I will be using these nuggets to get into my best health possible!

i appreciate you and your team for the value provided. i am sending you and your team love and blessings : ) may you all have a great 2024

While watching this great top 7, I was wondering what a mind blowing experience it would to watch all these great people in a round table discussion, debating about various aspects of healthy and sustainable weight control. Might be something to consider for 2024😉Dear DOAC Team, thank you for this amazing year!

All great tips. And they also have huge benefits for our brain health. Concentration improves, mood increases, brain fog disappears, and an overall calmness and collectedness takes hold - when we're not dangerously overweight and or overeating / unhealthy eating. Mind body soul, sleep, diet movement... all connected and all improve each other, once one starts to improve.

I've started watching the diary of ceo quite recently and iam in love with it so thank you ! this is a fantastic idea to put all of the episodes to get great results of melting belly fat! Thank you ❤️

Great. Please some more topic based compilation sessions, really got a lot from this episode in particular. Cheers. Merry Christmas and Happy new year to you guys at Diary of a CEO. Thanx a million. Looking forward to 2024

Thank you for providing such great valuable content throughout the whole year.

For the past 60 odd years I have believed that “Paradise” was only a state of mind ..watching this fabulous episode somewhat confirms that for me !🙏🏻🍀

What an amazing year of Diary of CEO this year! I learned so much from all your videos Thank you so so much ❤️❤️❤️ Hope 2024 be just as amazing and educational

I am 5 days shy of my 57th birthday on New Years Eve and I am the SAME WEIGHT as i was at 21! Been through the menopause, still no weight gain. I put it down to STOPPING EATING A MEAL, WHEN FEELING FULL 💯🤷🏼‍♀️ 🥰🏴󠁧󠁢󠁷󠁬󠁳󠁿🇬🇧

A wonderful compilation of knowledge - intelligence - reasoning - associative reference and facts. Thank you and to your guests for such a fulfilling and enlightening experience 🙏

Brilliant! When you first asked I thought ”Oh there are soo many” 😂 I have had so many eye-opening moments this year, since I started following you. I have now read your books, listen back at old episodes and given away you books to several people among them ’The Diary of a CEO’ to my brother whom by the way IS a CEO as well, here in Sweden. Hope you had a Happy Christmas and a Happy 2024 ❤️

Diet & Weight Management: - Understand natural weight gain: Recognize that gaining weight naturally occurs as we age, roughly 1-2 pounds per year. - Manage weight with diet: Focus on maintaining a balanced diet with controlled portions, rather than relying solely on exercise for weight loss. - Increase protein intake: Aim for around 16% of your daily energy intake from protein sources, but be mindful not to overdo it if you're not lifting weights. - Consume more fiber: Strive for 30 grams of fiber daily to improve digestion and satiety. - Limit added sugars: Reduce the intake of added sugars to 5% or less of your daily energy intake to avoid blood sugar and insulin spikes. Exercise & Physical Health: - Exercise for health, not just weight loss: Exercise is beneficial for overall health rather than being an effective weight loss tool. - Resistance training: Engage in resistance training to maintain muscle mass as you age, which is vital for long-term health and functionality. - Consider fasting styles for health benefits: Some fasting methods can help with weight management, detoxification, and improving certain health markers. Sleep & Stress Management: - Importance of sleep: Prioritize sleep for weight management, mental sharpness, and overall health. Develop and maintain good sleep hygiene. - Reduce stress: Learn methods to manage stress because it can be contagious and affects others, as well as your health. Chronic stress can lead to unwanted weight gain, especially around the midsection. Mindfulness and Lifestyle: - Nature exposure: Spend time in nature to increase happiness and reduce stress. - Breathing exercises: Incorporate breathing techniques or breathwork into your daily routine to improve oxygenation and reduce stress. - Cold exposure: Regular cold showers or baths may stimulate brown fat activity and contribute to weight loss. General Wellbeing Tips: - Connect with your environment: Practice grounding by walking barefoot on natural surfaces. - Get morning sunlight: Expose yourself to natural sunlight in the morning to help reset your circadian rhythm. - Hydrate: Ensure adequate water intake for optimal functioning of the body and the brain. - Community and connection: Build and maintain strong social connections for emotional and psychological wellbeing. - Occasional fasting: Engaging in intermittent fasting can boost metabolism and promote a healthy dietary routine. Supplements/nutritients: - Protein: Emphasizing the importance of protein in the diet, with a suggestion to aim for approximately 16% of daily caloric intake from protein sources, which can include beans, tofu, and other non-animal sources if preferred. - Fiber: A recommendation to consume around 30 grams of fiber per day, highlighting that the average consumption is often less and should be increased. - Omega-3 fatty acids: The deficiency of omega-3 fatty acids in the population is noted, suggesting that either increasing fish intake or supplementing with fish oil could be beneficial. - Ginkgo Biloba (Ginkgo): Mentioned for its ability to increase blood flow, particularly to the brain, with a recommendation to use Ginkgo as part of a daily supplement routine.

Great compilation. Very unique wrap up. I loved it. Keep up the great work. Glad I found you in 2023

LOVE the end of this video!!!! LOVE THE LITTLE SECRET NUGGET you give listeners that make it through entire episodes. You’re incredible. Keep being great.

I oftentimes visit this podcast as a studying English. Every thing I need to know is here in podcast. What an interesting and informative conversation with celebrity.

This was a fantastic collection of interviews with really important, life changing information. THANK YOU for creating this amazing, useful content!!!

Without a doubt the best, most interesting and informative podcast I have ever seen on health and weigh loss.

I loved your bonus moment - it was very similar to what I learned in cognitive behavioral therapy: That nothing in our lives affects our emotions without first passing through a layer of thoughts, beliefs and expectations which color it. So for instance, two people get stood up on a blind date, but one just says, "that person is a jerk!" and is over it immediately, but the other person says, "I'm ugly and no one will ever love me!" and gets depressed for a week.

Love this channel and Podcast! I especially love that experts are brought on the show, allowed to speak the truth without a filter, and all the contradictions pushed to the general public. Love the knowledge I have gain from this podcast! Keep up the great work!

This was brilliant! Thanks Steve and all Of your team for putting this together. Happy New Year, best of luck with your targets and goals

Awesome! Thank you for all your effort and hard work to deliver us such an amazing content! It is my dream to one day be on your podcast as well!

Thank you team DOAC brilliant podcasts and amazing insights. Best wishes for 2024 🎉

Im only half way through, but for real this is some of the most valuable information ive ever heard. Great work

Hi Steven! I hope we get an episode where you share the stuff that works for you personally! Information coming from others is one thing, but having it verified & filtered through you would be nice! Merry Christmas!

I KNEW IT! 😄 Interview with Mo was one of the most precious episodes ever, it found me exactly when I needed it ❤

Thank you so much! Have showed many friends your podcasts! Look forward to the next ❤❤❤

Stephen your voice and demeanor are so soothing, no matter what the subject is!

Fantastic, thank you so much for this exceptionally valuable compilation! I will replay and share this one, too!

Thanks for producing this summary from your content. More than a year ago, I was holding onto a tree in cold raging waters for about 3 hours (as that local council had released the dam water as it was at capacity but had not closed any roads in the flooded area, especially when it was at night). This was in winter and I am guessing that the water temperature was about 12 to 15 degrees Celsius (54-59 Fahrenheit) as I am very familiar with 18 degrees Celcius air-conditioning. I had lost 2 kgs (4.4 pounds) as a result of my body's thermogenesis in trying to maintain some temperature. I am now doing daily morning walks of a lap around my town, some pushups and eating very little processed food.

These cards, these questions are a real hit. They show what's needed out there. Your work does wonder!

Thank you so much for such an amazing video! Just in time! Listening to this on a second Christmas day - thinking about how to go back to 'a proper diet'.

I might need to watch this episode once a week in 2024 - such life changing and thought provoking information in the discussion. As a Foster Mum to 4 teenagers, I am always looking for ways to improve, educate and transform lives. I will be implementing so much from my notes on this episode. Many thanks Stephen 💯🙏 ❤

This is such a wicked video! So powerful and carefully selected info! Thank you soo much 🙏🏼♥️

This is so valuable. This is pretty much the guide to increase your quality of life which is what everyone always says they want.

Yeah, this is by far the best episode of DOAC! Thank you Steven!

I was doing everything wrong for the past 38 years...I know its gonna be hard to press that Reset button and start all over again considering my age, but its definitely not impossible.... Thank You and You are doing a magnificent Job...Keep it up👍

Finding the Diary Of A CEO has been life changing! The knowledge I am getting is priceless. I have been making huge changes in my lifestyle because of what I have learned so far! THANK YOU SO MUCH FOR ALL THE INCREDIBLE WORK YOU'RE DOING!

Such a good selection of vlogs. I really want the conversation cards! Its so true vulnerability is the key to connection and im lioking for connection the most. I need these cards x

Mo is the king. I started getting interested in AI this year, and his interviews were so fascinating.

Thank you for this! Much appreciated @ 3:03 am. In NYC. Perfect 👍

Beware of people selling stuff on podcasts. Please no more green drinks people. Just eat veggies please and put the drinks away that don’t give you enough of anything anyway.

Thank you, happy new year 🎊, looking forward to all the wonderful information you will be bringing to us this year, love your show. !! ❤

I am officially a superfan 🦸‍♀️ as I have watched all the episodes. Thank you to Steven and his team. Your podcast has been life changing for me 😊.

Awesome for our home, each person can gleam what they need to get the most from themselves every 24 hours! Thank you for this well thought out collage of episodes regarding our ultimate well-being. Peace

I was diabetic for at least 12 years and I was on insulin. I am no longer a diabetic and no longer on insulin and I lost 65 pounds since January!! All I did was change my diet. I’m an obligate carnivore now and I will never go back!! I’m 56 years old and I will ride this out till the end.

Exactly what we need for achieving our new year goal of losing belly fat. Wow absolute game changer. 😀💌

so much profound x and smart move on this episode we're all caught up replay because there's dozens of insight super compelling

Absolutely love your podcasts. Well done!

this only works for non menopausal ppl. ive done this and thanks to menopause in 2 months went up 4 sizes. I have now quit intermittant fasting and have started to lose it. Good luck folks❤❤

This episode is so on point, one of those episodes you can re-watch.

I greatly enjoyed reliving these moments from your previous pod casts. Thank you for sharing.

Now that was a wonderful way to start 2024. Thank you Steven.

Love it! Thanks for the knowledge , Steven!

These were all wonderful moments! My favorite episode was with your guest, Ramit on how to live a rich life 😃

Thank you Steven for the most informative YT video of the year

THIS IS THE BEST compilation!! Thank you so much!!

Enjoyed these episodes - think Dr Matt Walker on Sleep was the best one, it’s the pillar on which all the self-improvements and growth we can make are built on. Thanks for this compilation ❤

Loved this episode, What a great idea, A wealth of information in this episode and very much appreciated, In relation to exercise doesn’t help with weight loss I don’t think this is true for everyone, Maybe some but I know people who lost fat by adding walking or regular exercise to they’re routine, We can weigh the same but due to a change of body composition we will look leaner. I lost a lot of weight (30+lbs) from circuit training 4 Times a week yet no changes to diet, I eat everything in moderation and only when I’m physically hungry. Iv gained weight when Iv not been consistent with my exercise or when I snack or eat when I’m not hungry. Iv gained 7lbs due to menopause but recently started fasting for 16-20 hours (8 of them Im sleeping) This is helping to drop the pounds again ☺️

Thoroughly enjoyed this so much. It would be interesting to see how many more Top 10 topics you can come up with next.

I agree. I told my friends when I shared Mo Gadwat’s podcast that it was the best I have ever heard, and I’ve heard a lot of podcast!!

My ansestors in India used to do many of the things that have been spoken in this episode. Sad my generation have discarded many of the rituals. Example Surya Namaskar.. Which basically means getting early morning.. Looking at first ray of sun and rhythmic breathing and stretching your body

"Oh and never mind all that chuff, Buy my drink that contradicts every thing i just Highlighted!"

Yup spot-on best compilation of 2023 in on place

Great video! It captures the quintessence of the most interesting moments throughout the year. Huge thanks for your fascinating interviews!

Jogging for an hour a day for 8 months finally helped me have the body I want. Not only the that, now I don’t have to constantly feel stressed about gaining weight when I eat. I can eat whatever I want, but now I want to make my diet as nutritious as possible. One good habit leads another, now I feel sharp and like I have control over my life.

Fasting has helped me get out of so many bad habits and also brain fog . I was addicted to smoking which led to over consumption of sugar foods. I practice 16 hours of fasting everyday , but going to implement 36-48 at least once a month.

Very well put together. So much valuable information straight to the point snippets of the podcast minus the fluff and small talk. Thanks for the summary

This was incredible!!!! You all chose wisely! I will have this episode on replay for the next 10 years until I remember all of it! 😂😂😂

14:34 I hate it when people say if you stay off sugar for three days, even three weeks, you can have a cake put in front of you and you will not want any. As a sugar addict, I tried staying off added sugar for a month straight and it didn't work for me at all. I was constantly craving cake and chocolate and snacks, thinking about junk food all the time, and when I didn't notice any significant change in my overall health and sense of well-being, I just took it up again. So, no, your cravings will not disappear. And yes, you will always crave it, you will always miss it. Each time you have to make a conscious decision not to eat that piece of cake and not to get sucked back into the sugar cycle. Just like with any other addiction.

Wow!!! This compilation is very powerful, being so informative and useful!!! Thank you so much! ❤

I knew it was Mo !!! I knew it. It’s the one I personally shared so enthusiastically. Love it.

This is a great video. Summarizes the best episodes. Great content.

Fantastic compilation, yet a bit disappointing that Dr Gabor Mate wasn't among the top favorites. Nonetheless, the content of your channel and the competent style you present it with is wonderfully valuable, Mr Bartlett. Thanks for all.