Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Isometrics (gravity)

Restructuring Process Exercise #6 - Isometrics (Gravity) - ReWalking With Bar-Weight (Mimicking Added Gravity)

This Restructuring Process exercise must be done with great caution as it is working t... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Cauliflower Rice

Hi Gnosis,

One way I was able to adjust to a Low-Carb diet was to find substitutes to the food items I already have day to day. Where I am, rice is a staple item in most meals. For this, I manage t... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Isometrics (gravity)

Restructuring Process Exercise #5 - Isometrics (Gravity) - ReWalking With Weights (Mimicking Added Gravity)

This Restructuring Process exercise must be done with great caution as it is working the ... Read More

Comment Type: Diet

Diet Type: General

Subject: Healthy Fats

Hi Gnosis,

What actual benefits do healthy fats give to a person trying to lose weight? Conventional belief is that fat is generally bad for one's health. I've been planning to add more into my die... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Isometrics (gravity)

Restructuring Process Exercise #4 - Isometrics (Gravity) - ReWalking (No Weights)

This Restructuring Process exercise must be done with great caution as it is working the spine, vertebrae, posture,... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Weightlifting/weight-training

Hi Gnosis,

Are there any advantages to using machine weights versus free weights in working out? Being once a member of a local gym, I started weight training using machines. They were easy and pre... Read More

Comment Type: Lifestyle

Lifestyle Type: Sleep

Sleep Quality: Questionable Quality

Hi Gnosis,

Sleep is indeed really important for recovery and sustaining one's weight loss journey. However, as one navigates through the food diet, daily exercise and working schedule, having quali... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Tilapia (Fish)

Hi Gnosis!

Fish, especially Tilapia and Bangus (Milkfish), is a favored source of protein in my area since they are abundant and relatively easier to procure. With many species and many ways to pre... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Isometrics (gravity)

Restructuring Process Exercise #3 - Isometrics (Gravity) - Standard Gravity (No Weights)

Gravity is a constant weight always pushing down on the human body and causing its muscles and bones, no les... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Weightlifting/weight-training

Hi Gnosis,

I want to start weight-training but I'm afraid it will halt my weight loss--and maybe even add weight-- because muscle weighs more than fat. To prevent this, is it best to stick with "low ... Read More

Comment Type: Exercise

Exercise Type: Cardio

Cardio Type: Elliptical

Hi Gnosis!

A question has recently piqued my curiosity, how do step count and intensity relate to each other? I'm relatively new to having cardio as part of my exercise routine, recently I've opted... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Isometrics (gravity)

Restructuring Process Exercise #2 - Isometrics (Gravity) - With Bar-Weight (Mimicking Added Gravity)

Gravity is a constant weight always pushing down on the human body and causing its muscles and b... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Isometrics (Gravity)

Restructuring Process Exercise #1 - Isometrics (Gravity) - With Weights (Mimicking Added Gravity)

Gravity is a constant weight always pushing down on the human body and causing its muscles and bone... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Coffee

Coffee has been my main breakfast item for the past two weeks. I drink one cup every morning and it gives me enough energy to start the day until lunch time arrives. Aside from having minimal calories... Read More

Comment Type: Lifestyle

Lifestyle Type: Sleep

Sleep Quality: Quality

Hi Gnosis!

Ever since I started constantly working out, I have been reminded to get enough sleep into my routine. Though typically it varies from time to time i usually get 6-8 hours of rest on a d... Read More

Comment Type: Diet

Diet Type: General

Subject: Cheat Day: Good or Bad?

Hi Gnosis!

Maintaining a strict diet is generally known to help reduce weight effectively. Low-carb, Keto, Calorie Deficits amongst others are designed to control food intake allowing the body to m... Read More

Comment Type: Diet

Diet Type: Dinner

Meal Name: Organic Fruit Protein Smoothy

After turning 40-year-old, I began to notice that my body was indeed changing. Less energy, a decline in sleep quality, an increase in wrinkles, decrease in vision, and the like.

I took a closer l... Read More

Comment Type: Lifestyle

Lifestyle Type: General

Subject: Skinny Fat/Cellulite/Crepey Skin/Normal Weight Obesity - Inside Upper Legs/Thighs//Groin, Buttocks, Inside Upper Arms/Biceps/Triceps & Underarms

I have dealt with skinny fat due to normal weight obesity all my life. I regularly use the Restructuring Process Exercises (see end of this Comment below). They were specifically developed to utilize ... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Chicken

Hi Gnosis, I find myself eating a lot of chicken breast in a week as my protein source because the other types of meat are not so widely accessible these days due to the covid situation in my country.... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Weightlifting/Weight-Training

Hi Gnosis!

I have finally put together an exercise routine that works for me and engaging at the same time. Weight lifting has always engaged me by its challenge of progressing up in terms of weigh... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Peppers, Hot Carolina Reaper

Hi Gnosis!

Having a diet is challenging particularly having food that sometimes lacks flavor. Common condiments (mayonnaise, ketchup, soy sauce, etc.) add unwanted calories to an otherwise healthy ... Read More

Comment Type: Diet

Diet Type: Snack

Meal Name: Water

When I am feeling hungry, before I reach for food I drink a glass of filtered/purified, clean water. Several glasses if need be. I will occasionally add a few drops of liquid stevia. I use a heavy-dut... Read More

Comment Type: Exercise

Exercise Type: Cardio

Cardio Type: Hiking

I love hiking. It is more than just great cardio exercise. Getting out into nature helps relieve stress, maintain sanity, increase heart rate, and is grounding. It is more of a walking meditation, alt... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Pistachios

Hi Gnosis, I have recently developed a big interest for pistachios and I tend to eat them a lot even though they are quite expensive. Is it okay to eat around 200g per week due to its high calorie con... Read More

Comment Type: Diet

Diet Type: Lunch

Meal Name: Organic Tomato Sauce With Mixed Vegetables And Chicken Or Quinoa & Brown Rice, Red Lentil, And/Or Black Bean Pasta

This B... Read More

Comment Type: Exercise

Exercise Type: Cardio

Cardio Type: Elliptical

Hi Gnosis, Walking versus elliptical machine? I have been walking for my exercise until now, but I am starting to do more elliptical. As I have been bedridden with COVID for more than two weeks, exerc... Read More

Comment Type: Diet

Diet Type: Breakfast

Meal Name: Organic Oatmeal With Roasted Almonds, Blueberries, Apple Sauce, Stevia, Sea Salt

Adhering to the ... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Olive Oil, Extra Virgin

Hi Gnosis, I use this Extra Virgin Olive Oil product almost every day for my meals. I use this olive oil to cook my protein sources such as chicken and shrimp as well as add it to my salads. Is it not... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Avocado

Hi Gnosis, as a healthy fat source I consume homegrown, organic avocados. I eat them or drink them as juice once or twice per week. I want to know whether it's okay to continue eating them or should I... Read More

Comment Type: Lifestyle

Lifestyle Type: General

Subject: Comparison of Real Medical Patient HD MRI (Magnetic Resonance Imaging) Image to The Four Body Type Research

Hello Gnosis:

Dr. Irfan here. I am interested in comparing one of my patient's real MRI scan images with the information provided in The Four Body Types research and my Body Type Quiz. First I'll d... Read More

Comment Type: Exercise

Exercise Type: Cardio

Cardio Type: Walking

Moderate/medium-intensity/steady-state cardio training (walking, hiking, jogging, elliptical, treadmill, etc.) versus High Intensity Interval Training (HIIT) workout classes (varies)

You mentioned ... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Mango

Hi Gnosis, Organic mango is one of my favorite snacks and during June and July months we can find mango everywhere in my country. I prefer half ripe mangoes with some added spices and I don't eat ripe... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Eggplant

Hi Gnosis, I use organic eggplant as a low carb substitute in casseroles and Lasagnas. I don't have to worry about the fertilizers and chemicals that have been using on it as we grow it in our garden ... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Cashews

Hi Gnosis, Other than peanuts, I eat these organic cashews as I'm a huge fan of nuts. I eat them once or twice per month. It tastes great when deep fried with ev olive oil and with a little bit of sp... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Palm Oil, Red

Red palm fruit oil is definitely controversial.

In terms of health benefits, the red palm fruit oil (not to be confused with palm kernel oil, which is derived from the seed of the red palm fruit) ... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Peanuts, Jumbo

Hi Gnosis, This is my go to snack and I really cannot see going without eating this but palm oil is an ingredient and I know that's not so good for health. Is it better to start snacking on normal roa... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Cheese, Happy Cow

Hi Gnosis, I add these cheese slices and make lettuce wraps with chicken or bacon. I eat maximum of two slices per day and around 3 days per week. Is it okay? As the cheese is processed I don't think ... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Calisthenics (Body Weight)

Hi Gnosis:

Today's exercise is a twist on an old favorite, Superman. Simply by adding the medicine ball you are getting a great strength activity that focuses on the entire posterior chain. This ex... Read More

Comment Type: Lifestyle

Lifestyle Type: General

Subject: MRI (Magnetic Resonance Imaging) Machine Question from a Licensed Doctor of Medicine

Hi Gnosis:

I’m Dr. Irfan, a licensed medical doctor. I have acquired my medical degree from the University of Health and Sciences, Lahore. I have vast experience in the medical field and have ser... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Calisthenics (Body Weight)

Hi Gnosis:

Today's main exercise is very similar to the previous one and it's called the Laying Back Extension. This exercise is probably one of the most classic lower back exercises. The laying ba... Read More

Comment Type: Lifestyle

Lifestyle Type: Sleep

Sleep Quality: Questionable Quality

Hi Gnosis, I attend university in China. However, because of the Coronavirus, I returned to my home country in March 2020. Since then I have been having online classes for about 1 year and 2 months. D... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Yoga

Hi Gnosis!

Today I did the Marichi’s Pose, which is apparently one of the most famous yoga poses. This pose stretched my core muscles and hopefully is going to increase my flexibility, and it... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Calisthenics (Body Weight)

Hi Gnosis:

As usual main focus for today was to develop my lower back and (lumbar 3-5 vertebrae) BT1 classic arch. My primary move for achieving that goal was Hyperextensions exercise. I did this ... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Prawns

Hi Gnosis, Prawns are a very common seafood as I'm living on an island. This is one of my favorite sources of protein. I cook it with a few slices of onions, lots of south Asian spices and ev olive oi... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Calisthenics (Body Weight)

Hi Gnosis:

For today workout i decided to do the Bird Dog exercise with the main focus being to safely build lower back strength.This exercise engages both the core and lower back muscles at the sa... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Beans, Baked Sweet

Hi Gnosis:

My daily diet is unhealthy, I eat breakfast by 12-1 pm daily and breakfast mostly consists of carbs and fat. My main problem is that most of the food items that I eat daily such as Baked... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Calisthenics (Body Weight)

Hi Gnosis:

Today i did Bridge Exercise with the main focus being to develop lower back and lumbar 3-5 muscles. It took me 15 min to finish the exercise and i did 5 sets (10-12 reps). While doing th... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Yoga

Hi Gnosis:

Today I did the Bridge Yoga Pose (https://www.yogaoutlet.com/blogs/guides/how-to-do-bridge-pose-in-yoga) to help strengthen my lower back muscles (lumbar muscles) and stretch the neck, c... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Calisthenics (Body Weight)

Hi Gnosis:

Today was a rest day from weightlifting. I only did 30 min of cardio exercise (running).

After cardio I did the Y Extension exercise with the main focus being to develop lower back an... Read More

Comment Type: Lifestyle

Lifestyle Type: Sleep

Sleep Quality: Very Poor Quality

Hi Gnosis, as I'm in the process of changing my sleep cycle, I wake up for any small sound when I'm in my deep sleep even. It happens all over again and I can never get a peaceful uninterrupted sleep... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Calisthenics (Body Weight)

Hi Gnosis:

Today at the gym I did my pull workout. I did a variety of exercises but the focus was on the expectedly lumbar 3-5 which were identified in my Quiz as possibly being a little underdevel... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Yoga

Hi Gnosis,
Pose Five (5) in my Yoga routine is the Cobra Pose which should help to strengthen my thoracic 11-12, lumbar 1-5, and sacrum vertebrae, no less.
I am following the instructions according... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Yoga

Hi Gnosis
My fourth Yoga Pose is the Downward-Facing Dog to stretch and strengthen my back. My ultimate goal is to strengthen my posture and muscles in relation to my BT2 cervical 3, thoracic 6, lumb... Read More

Subject: Please explain the overall purpose of The Four Body Types research and how it impacts the general public.

1. On a scale of 1-10, 10 being Makes Real Logical And Reasonable Sense, how Logical And Reasonable would you say the Fellow One Research variables and data are, as you understand them now?

2. As ... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Yoga

Hi Gnosis, based on the Fellow One Research Body Shape Quiz it was determined that I fit the criteria for Body Type 2. I want to become Body Type 1, can this be done through consistent exercise? Exerc... Read More

Comment Type: Lifestyle

Lifestyle Type: Sleep

Sleep Quality: Very Poor Quality

Hi Gnosis, Even though I was adjusting to a new sleeping cycle, a tragic life event caused very high stress and could not sleep all for 2 days straight. Finally I'm recovering and how long do you thi... Read More

Comment Type: Diet

Diet Type: Food Item

Food Item (Product) Name: Chocolate, Excellence 90% Cocoa Supreme Dark (Noir)

Hello Gnosis, After some looking I found this dark chocolate as you suggested. This does help to satisfy my chocolate cravings. It only has 12g of carbs per 4 squares, 10 squares per bar which include... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Yoga

Hi Gnosis
The third pose in my Yoga routine is The Warrior II Pose which should help to strengthen my thoracic 11-12, lumbar 1-5, and sacrum vertebrae, no less.
This pose takes around 7-8... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Yoga

Hi Gnosis:

Pose Two (2) in my Yoga routine is the Awkward Chair Pose which should help to strengthen my thoracic 11-12, lumbar 1-5, and sacrum vertebrae, no less. I am following the instructions ac... Read More

Comment Type: Exercise

Exercise Type: Resistance

Resistance Type: Yoga

Hi Gnosis:

I am starting my yoga practice with the Cat and Cow Pose to loosen my back and warm-up. My ultimate goal is to strengthen my posture and muscles in relation to my BT2 cervical 3, thoraci... Read More

Comment Type: Diet

Diet Type: General

Subject: Menstrual (Period) Cramps, Chocolate, & Cheat Meals

Hi Gnosis:

I'm having very bad menstrual (period) cravings and I can't go without chocolates and only chocolates will help to reduce the stress and pain during these days. Is it okay to eat some sw... Read More

Comment Type: Lifestyle

Lifestyle Type: Sleep

Sleep Quality: Low Quality

Hi Gnosis:

I'm trying to adapt to have a good night's sleep. But I think I fail halfway. Can't sleep continuously more than 5 hours during the process of shifting day time sleep to night time sleep... Read More

Comment Type: Lifestyle

Lifestyle Type: Sleep

Sleep Quality: Questionable Quality

Hi Gnosis:

As I'm preparing for an exam I tend to stay up the whole night and sleep during the day time (1.00pm to 9.00pm) I just want to know whether that's alright or should I try and change? Nor... Read More

Comment Type: Diet

Diet Type: General

Subject: What Exactly are Processed Foods? Junk Food? Fast Food?

Hi Gnosis:

In terms of my diet, what exactly is processed food? What is junk food? Is white rice considered a processed food? What about brown rice?

Would frozen peas also be a processed food? O... Read More

Comment Type: Diet

Diet Type: General

Subject: Organic versus Regular Whole Food

Hi Gnosis:

My diet entry tonight is actually a question. I am having a hard time determining the difference between Organic food and regular whole food. Do organic foods need to be labeled as Organ... Read More