F.R.I.E.N.D.S Intelligence

Stepping into any gym, below conversations are very common to hear. "Friday is my leg day, and I never miss my leg day. Regardless of my status, I'm really making sure I finish my load. I'm proud of it." “I follow this new online app program strictly. I think it's really helping me. I finished all the classes and have a 90-day streak. I never missed a day. I'm proud of it.” “My two-year-old woke up a couple of times last night, but that should not stop me from training. I finished my load.” “I train seven times a week, of course. I'm quite serious about the training. Rest is for the weak.” "I had a really stressful week. My boss is a total dope, but luckily, I finished all my training load. I didn't miss a session." These are highly respected individuals in the gym or, more generally, in life. They stick to a very strict pattern and usually get quite fit. These people introduced a constant into their lives: the training schedule or training l...

As we continue our food and nutrition journey, it’s time to discuss what to add to our diet. We have been focusing on deduction on the obesogenic environment so far (don’t eat this, consume less of that), but it is also important to understand addition, which is food we should deliberately include more of. With deduction, we shield ourselves from harm; with addition, we empower ourselves from within. Let’s introduce the Sofia additions. Sofia refers to a set of often-forgotten, nutrient-dense foods: sprouts and young greens(S), oceanic foods (O), fermented foods (F), innards (I), and antioxidant-rich plants (A). Collectively, they are powerful sources of minerals, vitamins, fibres, healthy fats, and lean proteins. Depending on cultures and personal habits, some categories of Sofia are often overlooked. For example, some families regularly eat fish but rarely consume fermented foods like cheese and kimchi. Others might eat plenty of berries and colourful plants rich in antioxidants, bu...