1. Routine consumption of plain, black coffee helps reduce the risk of Type II diabetes.


The reason is due to the caffeic acid found in coffee. Chinese researches have concluded that caffeic acid prevents the build up of a toxic protein that increases the risk of getting Type II diabetes. EVEN BETTER NEWS: The caffeic acid compound is found in both caffeinated and decaffeinated coffee, and in some cases higher amounts of caffeic acid are found in decaffeinated coffee.



  1. The brain makes up 2% of our bodies mass but uses up to 20% of our daily energy needs.


Our brain is the most highly evolved brain on the planet. Even the most rudimentary decisions we make on a daily basis requires a lot of brain power. The power needs a fuel source and just like the rest of our bodies, our brain prefers carbohydrates to operate at full capacity. This is part of the reason why we reach for  simple carbs like candy, pastry items, and more for quick burst to get our brains thinking better and faster.


  1. With only a 1% drop in daily hydration and you will see a drastic decrease in strength performance, speed, endurance, fine motor skills, and mental performance.


The recommended daily consumption is 6 to 8 (8 oz) glasses of water. This number varies based on daily physical activity, body size, and temperature of your environment. To ensure you’re fully hydrated you should urinate every 3-5 hours and your urine should be pale yellow to clear in color.


  1. High intensity exercise for short periods of time requires CARBOHYDRATES as the preferred energy source. Low intensity, long duration exercise requires FAT as the preferred energy source.


HOWEVER, a ketogenic diet (a diet heavily restricted of carbohydrates) alters this and uses FAT during high intensity exercise. Unfortunately, performance will gradually decrease over time.

About Josh Jarmin

Originally from Washington, D.C. (NOVA) Josh moved to Atlanta to be a Middle School history teacher after graduating from James Madison University. He joined the Marine Corps infantry as a reservist and served in Iraq honorably. Josh then turned his attention to personal training after his tour in order to help others reach their health/fitness goals. At one point he was 275lbs and 28% body fat. Now he's 195lbs and 13.5% body fat. Josh worked for several fitness facilities in Atlanta and developed a loyal following of trainees. He's created a training program of his own personal design and has established himself as one of the top kettlebell and body movement experts in the Atlanta area. Josh is currently the Co-Owner and Director of Fitness at Blueprint Fitness.

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