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Phil Hugo PharmD. & Coach

👨🏻‍🔬Pharmacist MBA from Madrid 🏋🏻‍♂️International Personal Trainer NASM 🇪🇸🇺🇸🇫🇷 🌙 @feelinorganicnutrition founder 👇🏻MY FAT LOSS+PERFORMANCE PODCASTS !😃

https://philhugo.com/podcasts

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Let me know what you take as a preworkout ! I’d recommend 3 tbsp before working out or in the middle of the day to break your fast and enhance all the mitochondrial biogenesis (energy creation) biochemical pathways !!! :)

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Filling my emotional tank every morning to give QUALITY of energy to people around me and around the world. Thanks to be here. Empower Your Uniqueness. What do your do on a daily basis each morning to feel empowered ? Let me know - Phil😎

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Gym = the most wonderful way to teach our mind to push beyond our shitty mindset of giving up. Watch the entire video and let me know what do you to move out your comfort zone 😁

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📚SUNDAY BOOK REVIEW 73 : ANXIOUS🙂⠀⠀⠀ ⠀ ⠀ Anxious, Using The Brain and Treat Fear and Anxiety by Joseph Le Doux, 2015.⠀ ⠀ Dr Joseph LeDoux is a neuroscientist at the Center for Neural Science at New York University (NYU), and is Director of the Emotional Brain Institute. He researches the biological basis of emotion and memory.⠀ ⠀⠀ My favourite keys 🔑⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ 🥇HOW THE AMYGDALA GENERATES FEAR⠀ ⠀ The amygdala is a paired structure, one on each side, located below the neocortex, the outer covering of the brain that underlies thinking, planning and even consciousness. The amygdala is traditionally said to be the hub of the “fear” circuit of the brain, and helps to ensure survival in the presence⠀ of harmful threats. This brain region is so important that animals or humans with amygdala damage fail to produce behavioural and physiological responses to threats.⠀ ⠀ ⠀ Damage to the amygdala in humans eliminates the responses to threats, it does not prevent the people from feeling afraid.⠀ ⠀⠀ ⠀⠀⠀ 🥈 HOW WORRIES WORK⠀ ⠀ Worries can manifest as anxiety disorders or obsessive-compulsive behaviours toward selected objects or other people. Symptoms of panic disorders include an excessive anticipation of disaster, but also bodily signals such as trembling, sweating and muscle tension generated nonconsciously. In line with Dr LeDoux’s conclusions, it is the complex interplay between such conscious and nonconscious factors that make anxiety disorders difficult to treat.⠀ ⠀ ⠀⠀⠀ 🥉A TWO-SYSTEM FRAMEWORK FOR BETTER TREATMENT OPTIONS⠀ ⠀ Pharmaceutical treatment in combination with cognitive therapy has in some studies shown greater rates of improvement, possibly because medications target the subcortical behavioural control system more, and cognitive therapy affects the cortical subjective experience system to a greater degree: both must be treated.⠀ ⠀ ⠀⠀⠀⠀ Wrap up: Instead of being disappointed that you still feel anxious, you can expose yourself to the stressful situation in small doses and try to weaken the responses controlled by the non-conscious systems

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HEY ATHLETES ! As a pharmacist and Personal trainer passionate and driven to add value to your life through nutrition, fitness and mindset, everyweek, on my stories I answer to your questions in my Q AND A. As I were born from Spanish immigrants in France and from 1 year now living in Berkeley California, I have the privilege to speak three languages (thanks God). Check out my stories today and find answer to your question: Carbivore diet, Ketogenic pre and post workout, Kombucha and Himalayan Pink Salt! Thanks to follow my stories ❤️

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I fast 48 hours every two-three weeks to reset my hormones and increase my insulin sensitivity in a brutal way. My ketones raise at this moment. I workout during those two days tapping into a very heavy low reps workout with chest back and legs exercises to tap into my creatine system and not depleting my glycogen. Ketones protect my lean muscle tissue and so compensate the possible catabolism caused by the rush of adrenaline and cortisol while working out fasted. The app @lifeomicif and tracker @ketomojo help me tracking everything and keep my health monitored. Let me know if you fast and track your ketones

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Overcoming failure. Creating a stronger mindset. I am curious about how you push yourself. Let me know below or in message😎PS : I did this workout 24 hours fasted.

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📚SUNDAY BOOK REVIEW 72: END EMOTIONAL EATING🙂⠀⠀⠀ ⠀ ⠀ End Of Emotional Eating, Using Dialectic Behavior Therapy Skills to Corp with Difficults Emotions and Develop a Healthy Relationship to Food by Jennifer Taitz, PsyD., 2012.⠀ ⠀ ⠀ Jennifer L. Taitz, PsyD, is a supervising clinical psychologist and director of the dialectical behavior therapy program at the American Institute for Cognitive Therapy in New York, NY.⠀ ⠀⠀ My favourite keys 🔑⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ 🥇BE AWARE OF HOPELESSNESS⠀ ⠀ ⠀ One of the worst feelings a person may face is a sense of hopelessness. Learning to sit with emotions and overcome emotional eating may provide an experience of mastery, or real accomplishment, trumping the short-lived pleasure we notice when we indulge⠀ ⠀⠀ 🥈 HAPPINESS IS NOT EXTERNAL⠀ ⠀ The belief that your happiness hinges on an external circumstance that you can’t control (i.e., meeting a romantic partner) not only makes it harder to find love, but it also sets you up for unhappiness. Letting go of the maddening myth that happiness comes from coupling up is the first step to freedom.⠀ ⠀ ⠀⠀⠀ 🥉TIPS TO REDUCE CRAVINGS⠀ ⠀ 1. Apply mindfulness to your meals. Helps you recognize when you’re truly physically hungry and when emotions are taking over.⠀ ⠀ 2. Observe and describe your feelings. When you’re in a situation that often leads to emotional eating, “take a step back and get a sense of the facts,” Research has shown that identifying and describing emotions you’re experiencing is the first step towards regulating them.⠀ ⠀ 3. Have a better plan in place. Creating a slideshow of pictures of friends and family (puppies?) on your iPhone or an upbeat or relaxing playlist for moments when you’re feeling stress. Research says that listening to music can reduce agitation, and photos of loved ones can replace sadness with a feeling of connectedness.⠀ ⠀ ⠀⠀⠀⠀ My wrap up: 🤤 This book does not focus on what or how to eat—rather, these scientifically supported skills will teach you how to manage emotions and urges gracefully, live in the present moment, learn from your feelings, and cope with distress skillfully.

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🎧😃PHFM8🇪🇸: CAFÉ PRE Y POST ENTRENO PARA QUEMAR GRASA Y AUMENTAR RENDIMIENTO + BONUS !⠀ Escuchar el episodio pinchando en el link de mi bio: @thephilhugo🤠⠀ ⠀ 🤩DESCRIPCIÓN⠀ ⠀ Bienvenido a este nuevo episodio de The Phil Hugo's Fitness and Mindset Podcast ! ⠀ En este octavo episodio ROMPO MITOS sobre el café.⠀ ⠀ Explico el porque bioquímico molecular de cómo el café aumenta la perdida de grasa y aumento el rendimiento tomandolo pre y post entreno. ⠀ ⠀ Todo ello soportado por estudios y aprendizaje de la dieta cetogénica con endocrinólogos estaoudinenses y mi trabajo colaborativo con el Doctor Clyde Wilson experto en nutrición deportiva y farmacología de alimentos de la Universidad de Stanford y San Francisco. ⠀ ⠀ ⠀ Estructura del podcast:⠀ ⠀ Cómo el café aumenta la quema de grasa tomado pre-entreno⠀ 🥑Cómo el café acelera la reposición de glucógeno⠀ 🏋🏻‍♂️¿Qué es la sensibilidad a la insulina ? Mi metáfora.⠀ ⠀ ⠀ 🥑🏋🏻‍♂️ASESORAMIENTO⠀ ⠀ Quieres une dieta personalizada y/o un programa de entreno ? Soy Farmacéutico, Personal Trainer y fundador de Feel IN Corp. mi empresa de complementos alimenticios orgánicos en San Francisco. Estoy compartiendo projects con el Doctor Clyde Wilson PhD de la Universidad de Stanford, químico, profesor de nutrición deportiva y farmacología de los alimentos - seré de una ayuda única para conseguir tus objetivos estéticos y de desarrollo personal. ⠀ Contacte me por email: phil@philhugo.com⠀ ⠀ Te ha gustado el podcast ? Que te gustaría escuchar en los siguientes episodios ? Déjame un mensaje o un comentario y será un privilegio crear contenido que te guste 🙂! ⠀ Nos vemos en el siguiente episodio y en discusión en los comentarios ! ⠀ Privilege Mindset ⠀ and⠀ Empower Your Uniqueness!⠀ Phil Hugo

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🏋🏻‍♂️HEY ATHLETES! Are you looking to skyrocket your gut health? I got a lot of success stories with my clients by implementing fasting and keto in their lifestyle during specific periods of time around their competitions. 🤝I like to implement this once per week: train a 2 hours Hypertrophy focused training fasted in the morning. After that, I like to do some walking outside while answering to some mails and working on projects. This makes me motivated and feel energized all@day long while “surfing” on a flow of dopamine all day long. Then at night, I break my fast with a Ketogenic approach. 😍Results: increase in insuline sensitivity, reset of BDNF, dopamine and serotonine (more wellbeing, more motivation, more euphoria)+ improvement in my digestion. Before breaking the fast, I use an unpasteurized organic APPLE CIDER VINEGAR and cold pressed unrefined organic coconut oil. 👨🏼‍🍳Breaking the fast with fats teaches my brain to use fats as primary source of energy and do improve my fat burning mode while fasting. Let me know your techniques to improve your gut health BELOW! Be free to download the app @lifeomicif and tag me in your stories if you fast ! LOVE YOURSELF!

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What are your fitness goals for 2019? In my case, 2018 has been super fulfilling from an entrepreneurial point of view: I created my startup in the US and I have been pitching many time to investors - now everything is set and ready to get accelerated, I DECIDED TO come back to photoshoots😎 I have been involved in photoshoot peeps from 2015 with my photographer and YouTuber Antonio García @garcifoto and I like so much the PROCESS. Fitness and nutrition helps build A STRONG discipline in other areas of life ALONG A CORE AND POWERFUL ENERGY. I want to share everything with YOU.🏋🏻‍♂️💪🏻❤️I am not waiting a second more, I already begin the prep!!! And las 2017, I decided to trust my fitness trainer from Ibiza @juanjoperez76 ! Despite the fact that I am a coach myself, I think that having someone who checks my progress from an external point of view HELPS SO MUCH both for accountability and challenge for my workouts. That’s why I would definitely recommend look for a trainer or online coach ! If you are looking to achieve a new physique and energy this year a personal coach in fitness and nutrition can AMAZINGLY make your progress exponential. Checkout my stories trough this 2019 if you need help😃HAVE A WONDERFUL WORKOUT 🤩

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GUT BRAIN AXIS⠀ ⠀ The bidirectional communication between the ANS and the enteric nervous system (ENS) in the GI tract, the gut-brain axis, mainly occurs by way of the vagus nerve,⠀ ⠀ 💪🏻Other ways of communications between the gut-brain axis are: (i) gut hormones (i.e. gamma aminobutyric acid (GABA), neuropeptide Y, dopamine) and (ii) gut microbiota molecules [(i.e. short chain fatty acids (SCFA), tryptophan).⠀ ⠀ ⠀ ✅Question – where are your serotonin receptors located?⠀ For decades, it has been widely believed that serotonin has a major role in regulating gastrointestinal (GI) function for review see Gershon and Tack (2007). This belief is based on a huge number of different findings. These include the well known observation that most of the body's serotonin is synthesized and stored in the intestine, the presence of many different serotonin receptors within the intestinal wall and a plethora of observations of altered intestinal behavior following treatment with exogenous agonists and antagonists.⠀ ⠀ ❤️Your pharmacist recommendation: ⠀ - Train 5 times per week in aerobic + strenght⠀ - sleep between 10 6 am.⠀ -eat probiotic food: sauerkraut, kefir, ⠀ Kimchi and fermented pickles. Add to that prebiotic food such as fiber from asparagus, spinach and other rich leafy greens. ⠀ - Meditate twice a day and give love around you for an improved happiness. ⠀ ⠀ You get it. Repeat this pattern everyday😀⠀ ⠀ Let me know your routine to get on track everyday and full of energy below in comments ! ⠀ ⠀ ⠀ Blessings

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Love yourself and PROGRESS for 2019. Thanks to BE here everyday. I ❤️you. Phil

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📚SUNDAY BOOK REVIEW 71: SETTING THE TABLE🙂⠀⠀⠀ ⠀ Setting The Table, The Transforming Power Of Hospitality In Business, by Danny Meyer, 2006 ⠀ ⠀ ⠀ Danny Meyer is the President of Union Square Hospitality Group, which includes Union Square Cafe, Gramercy Tavern, Eleven Madison Park, Tabla, Blue Smoke, Jazz Standard, Shake Shack, The Modern, Cafe 2 and Terrace 5 at New York City's Museum of Modern Art, and Hudson Yards Catering.⠀ Danny, his restaurants and chefs have earned an unprecedented 17 James Beard Awards.⠀ ⠀ ⠀ Danny shares the lessons he's learned while developing the winning recipe for doing the business he calls "enlightened hospitality."⠀ ⠀ ⠀⠀⠀ ⠀⠀ My favourite keys 🔑⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ 🥇HOSPITALITY = DIALOGUE ⠀ ⠀ Hospitality = dialogue + service and not only services.⠀ ⠀ Theauthor views hospitality as a dialogue between a service provider and customers; he considers service as a monologue which t focuses on technical delivery of a service product.⠀ Thus, true hospitality only exists when there is mutual communication between service provider and customers⠀ ⠀ When a hostess greets customers in a restaurant, customers usually note immediately whether the hostess greets them sincerely by evaluating the hostess’s smile, gesture, and eye contact⠀ ⠀⠀ ⠀⠀⠀ 🥈 SERVERS = SURFERS⠀ ⠀ He thinks of staff members “not as servers, but as surfers”; Restaurants are moth-attracting light bulbs; and he refers to the press, somewhat predictably, as a shark⠀ ⠀⠀⠀ 🥉THE CUSTOMER COMES SECOND⠀ ⠀ He believes that to be successful owners must first meet the needs of employees, then guests, followed by the community, suppliers and finally investors, in that order. "If you are devoted to your staff and can promise them much more than a paycheck, something to believe in," ⠀ ⠀ “you will then get the best service for customers, which will in the long run provide the best return to your investors."⠀ ⠀ Punchlines 😍⠀ ⠀ ⠀ ⠀⠀⠀⠀ My wrap up: 🤤Hospitality is present when something happens for you. It is absent when something happens to you. These two simple concepts—for and to—express it all.

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