CHLÖE MAAL
@ChloeMaal
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Health optimisation strategies | Nutrition (BSc) & Master of Public Health (MPH)
Abu Dhabi, UAE
Joined March 2012
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I’d argue that caffeine is the most popular drug on the planet…
Not alcohol
Agree?
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Our society eats so much junk food…
That eating real food is considered dieting.
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Want a high value man?
Be a high value woman.
Avoid:
• Drugs
• Alcohol
• Partying
• Unemployment
Adopt:
• Exercise
• Quality time
• Good nutrition
• Meaningful projects
You attract who you are.
If you want the best
Be it.
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264 million people suffer with anxiety
Dr: “Take this drug, you’ll feel better”
Nutrition and exercise should be prescribed as first line therapy
Agree?
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I walk 10-15K steps per day
Not only is it a cheat code to weight loss…
It helps you to:
• Sleep better
• Recover quicker
• Become less anxious
• Find solutions to your problems
This one habit changed my life
Try it if you want to change yours.
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If you were happy in your mind, your physique would reflect it.
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Alcohol is the only drug
Where if you don't do it
People assume you have a problem.
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Life changes when you’re done suffering:
• Quit partying
• Eat whole-foods
• Become a social recluse
• Sleep at 9pm every night
• Stack new skills at the weekends
It sounds super boring…
Until you reach your destination.
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Your bodyweight is all the equipment you need
"I haven't got a gym membership" is invalid.
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Working out at 5am
Makes your life easier.
Nothing is more exhausting
Than exerting energy after a 9-5.
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Working out:
• 3 days per week
• For 45 mins per session
Is superior to:
• 5 days per week
• For 60 minutes per session
Experiment with this if you haven’t already.
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I procrastinate when i'm overwhelmed
So I limit my priorities to 3 per day.
If everything is 'important'
Nothing is.
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The people you attract are a direct reflection of who you are.
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You don't move because you have no energy
You have no energy because you don't move.
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Set a 5am alarm
On the condition you get 8hrs sleep.
Glorifying early mornings with sleep deprivation defeats the whole purpose of why it’s intended.
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Think of yourself as a battery pack
100% requires:
Sex
Sunlight
Solitude
Exercise
Purpose
Nutrients
This isn’t new information to you
Yet you’re still running on the red light?
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As much as I want to be an authoritative brand…
I’m also:
• Chatty
• Super warm
• A total lover girl
I want you to feel that from me
So I’m toying with a new pfp
What do you think?
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Make exercise and good nutrition so habitual that it feels alien to take a day off.
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Our bodies get dirty, so we shower.
The same happens to the mind
Yet most rarely clean it.
The answer?
Meditate daily.
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Eat organic all you want
But lack sleep and exercise?
Go grab your wallet and torch it.
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I used to workout 6 x per week
{Couldn’t get results}
Now I work out 4 x per week
{Look/feel better than ever}
Recovery = Results.
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Hungry:
Because you’re bored
Bored:
Because you have no purpose
No purpose:
Because you haven’t got a meaningful project
No meaningful project:
Because you’re riddled with self doubt
Self doubt:
Because you copy 99% of society
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Pain moves you further than pleasure…
It forces you to get out of your head
And into your body
All you have to do
Is start.
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You don’t need another diet
You need:
3L water
8 hours sleep
Epsom salt baths
Turmeric capsules
30 minutes exercise
Nutrient dense foods
10,000+ steps per day
Simplicity speeds success.
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If you wan't a chance at optimal health
Observe 90% of those around you
And do the f*%king opposite
Simples.
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A place where hours feel like minutes
If you need to:
• Focus your mind
• Improve your sleep
• Take control of your anxiety
Bite the bullet
Hit the gym
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Today i'm in full monk mode
Pouring into my own cup
So I can pour into yours
Tomorrow 🤍
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If you stop studying because you're 'qualified', you're doomed to mediocrity.
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If you remained hydrated
And listened to your hunger cues
You wouldn’t need to track calories.
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Poor habits generate the highest bills:
Illness
Surgery
Premature death
Lifelong medication
Yet whole-foods and gym memberships are too expensive?
Come on.
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Don’t put yourself in a position where you neglect your health…
And have to be told “it’s too late”.
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Food is the only drug impossible to quit
And when we overdose…
It’s ‘normal’.
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You’ll find what works for you through:
• Iteration
• Consistency
• Experimentation
Not a PDF you download from the internet.
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If your hair is thinning…
Think:
• Eggs for protein
• Spinach for iron
• Nuts for vitamin E
• Avocados for biotin
• Salmon for omega-3s
Your hair growth recipe might just be on your plate.
Eat well, grow well.
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13,000,000 doctors on the planet...
And not an ounce of nutrition sense between them.
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The 5 underdogs of weight loss:
• Fibre
• Hydration
• Daily walks
• Turmeric/ginger
• Herbal teas/black coffee
These should supplement your workouts
If you want to go from ‘good’
To ‘great’.
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Supplements do nothing if you're not eating the way you should be.
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It’s impossible for a healthy body to exist in the absence of a healthy mind.
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The most elite health insurance is a body that’s well cared for.
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Being:
• Sick
• Anxious
• Bloated
• Fatigued
Isn’t because you’re unlucky.
It’s a perpetual pattern of self ignorance.
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The online health and fitness market was valued at $14.9 billion in 2022
By 2032, it will reach $250 billion
‘It’s too saturated’ is garbage
There’s millions to be made
For everyone.
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Over the last few weeks…
I’ve focused on strengthening my core
And have been LOVING early morning Pilates
From my bedroom
Twice per week
In baggy tees!
Once again: your body weight is all the equipment you need 😘
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The root of greatness is found between:
• Skill
• Discomfort
Embrace both.
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Morning reminder:
Appreciate your health, whilst you still have it.
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Being overweight isn’t attributable to genetics…
But a compilation of ball-bag excuses.
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Most people wait for the:
• Breakup
• Job loss
• Crippling anxiety
THEN start making investments in their health.
Listen 👇
The grass is greener where you water it.
Take care of your health
It will salvage all 3
Take it from me.
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‘Placebo effect’:
The body’s innate ability to heal itself with nothing…
BELIEF is stronger than any drug or supplement you take
Remember this when being sold to.
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People who rely on pre-workout are:
• Dehydrated
• Indoors all day
• Sleep deprived
• Nutritionally imbalanced
Be that person who:
• Drinks water
• Walks 10K steps
• Sleeps 7-8hrs minimum
• Consumes whole-foods
10 X results off your own merit
It’s more than doable.
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Walk before running.
Stretch before lifting.
Practice before doing.
3 underestimated steps,
That apply to all stages of a fitness journey
And produce exponential results over time.
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Prioritise your health and watch how everything else in your life starts falling into place.
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People who complain coffee is expensive are the same people who forget sleep is free.
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On your iPhone
Go to 'Settings' + Select 'Screen Time'
Behold...
The hours you 'don't have' to workout.
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5 ‘pre gym’ non-negotiables:
• Sunlight
• 1L hydration
• Coffee with oat milk
• 10 mins stretch/mobility
• High protein/carb breakfast
Try out these steps
10 x your performance.
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If you're not adding collagen
To your protein smoothies
Start now.
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Your patience will develop significantly when you start taking long walks.
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My go to breakfast:
Honey (1tsp)
Granola (20g)
Almonds (20g)
Mangoes (80g)
Strawberries (50g)
Blueberries (50g)
Peanut butter (25g)
0% Fat Greek yoghurt (200g)
Please note:
Our caloric/nutritional needs are unique and differ from person to person ♥️
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Starve yourself to lose muscle
Starve yourself to to lose sleep
Starve yourself to lose motivation
Starve yourself to lose years off your life
Low calorie diets are killing you.
CONSUME
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4 days ago…
I was burned out:
• Mentally
• Physically
• Emotionally
Unfortunately,
It’s not uncommon for me,
As I’ve become accustomed
To pushing myself to the limit.
However,
I also realise that what I want
Shouldn’t come at the cost of my:
• Health
• Clarity
•
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If your goal is fat loss:
Prioritise nutrition before exercise
You won’t get far doing the opposite.
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Since being home in the UK
I've not followed a strict routine
Yet have generated better results
Which leads me to believe...
Optimisation can't compete with flow.
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Treat your body like a business, not a charity:
Show up daily
Identify weaknesses
Experiment with unique methods
Connect with people a few steps ahead
All compound over time…
Making you rich in body and mind.
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Sunday protein pancakes are a non-negotiable.
Rest well my loves 🫶
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Meditate with your eyes OPEN:
Sit in silence
Go on a walk
Stare at a blank wall
Exercise (no headphones)
The best strategies are the ones opposite to mainstream advice.
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If you’re someone who’s always distracted
You’re likely someone who over consumes
Kill the habit before it kills you.
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I walk 10-15K steps per day
Not only is it a cheat code to weight loss…
It helps you to:
• Sleep better
• Recover quicker
• Become less anxious
• Find solutions to your problems
This one habit changed my life
Try it and change yours.
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104
Don’t buy into the dietary ‘detoxes’
Your liver does that for you
Free of charge.
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"Move your body every day"
Yes.
But don't work out every day
'Move' by walking, stretching, mobility
Don't confuse the two.
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2 ingredients
On a toasted bagel =
An elite snack that takes 60 seconds.
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Best pre-workout snack,
In under 2 minutes:
• 1 tsp honey
• 20g peanut butter
• 200g Greek yoghurt
• 80g frozen mango + raspberries
Value your time and health simultaneously.
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Need gym motivation?
Count how many chins you have in the mirror
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Not seeing any daylight is the quickest route to chronic depression.
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Evening light is as important as morning:
• Signals the body that it’s nearing bedtime
• Promotes the release of melatonin
• Which prepares the body to sleep
Hell…
It’s a good excuse to get your steps, too.
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Keto
Organic
Dairy free
Gluten free
Does NOT equate to 'healthy'
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Sugar is more addictive than cocaine.
To make it worse...
Food companies give sugar confusing names:
- Malt
- Maltodextrin
- Sucanat
- Corn syrup
- Fructose
Why?
To hide even larger quantities
Of cheap (shitty) ingredients in their products
Solution?
Read the labels.
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168 hours in a week
The least you can do
Is dedicate 7 to movement.
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Hot Pilates to start the weekend
First time for everything
Wish me luck!
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Sleeping with my blinds OPEN
(For the last 2 years)
Improved my:
• Mood
• Sleep quality
• Circadian rhythm
• Vitamin D synthesis
Try for yourself
Nothing lost, nothing gained.
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5% of life is conscious
95% is subconscious
The latter determines your:
• Health
• Wealth
• Relationships
And everything in between.
Wire it to work in your favour
Via repetition + hypnosis.
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Working out 𝟯𝘅 𝗮 𝘄𝗲𝗲𝗸 IS enough
Why?
𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆:
Muscle growth and repair predominantly happen during rest periods. By working out intensely but only three times a week, you give your muscles ample time to recover and grow.
𝗔𝘃𝗼𝗶𝗱 𝗢𝘃𝗲𝗿𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴:
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Take walks every day
And whilst you’re at it,
Remind yourself of what’s possible
Because anything
And everything
Is.
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Solo expansion of consciousness
Dark roast cappo in hand
Life is good
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You can't move on until you pass the test life is trying to teach you.
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Got Spotify?
Search: '0.5 Hz: Binaural Beats'
Listen for 5-10 minutes before bed
The holy grail for sleep & mood regulation
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7 Swaps that changed my life:
Caffeine for decaf
Sitting for walking
Cardio for weights
Late alarms for early
Cocktails for mocktails
Refined sugars for natural
Rap music for binaural beats
If you're prone to anxiety, these change the game.
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