Whether you eat or drink, or whatever you do, do all to the glory of God – Corinthians 10:31 

“He who has health has hope, and he who has hope has everything.” – Arabian Proverb 

As we start, I want to you clear on what you should be working towards in your Health Fitness and Nutrition over the next 72 days.  

Number One 

72 Hours a Week No Sugar Challenge 

Number Two  

72 Days from now lose 10 pounds of visceral body fat 

Number Three 

72 miles or more Walking or Running every month of this Decade 

There is an investment rule called the Rule of 72, and it breaks down how long it will take for your investment to double.  

Our Rule of 72 is about investing in your Health and Building a bridge to your future self.  

A Question I want to ask you is, Does your thoughts about food and nutrition to match your current goals and dreams? 

Do your thoughts thinking understanding of food and nutrition match your goals and dreams? 

My thoughts did not so 

I committed to Learn More. 

I spoke with Doctors, Nutritionists, Researchers, and Chefs. I needed the information and action steps that I could take right now in my late thirties to live in the body of my dreams, which support my goals.  


If you are eating more than 25 grams of Sugar a Day take the 72 hours a week No Sugar Challenge  

Sugar will destroy your body from the inside out  

Here are the top three side effects of a High Sugar Diet 

Inflammation, High Blood Pressure, and Weight Gain  

A Harvard Health Study calls it the Sweet Danger of Sugar 


You can ignore the signs that you consume to much sugar but if your body is always in pain.  

That’s a sign of inflammation 

If your doctor has said your Blood Pressure is High, or you are Pre Diabetic 

That means your Blood Sugar Levels are higher than it should be 

If you are consistently gaining unwanted weight that’s also a sign of out of controlled stress combined with too much sugar 

Is eating sugar a crime? 

Depends on who you ask  

If you poured sugar on a table and another pricey white substance on the same table and the cops walked in  

Moving on  

Visceral Body Fat  

This is the fat that is around your body’s organs like your Heart and your Liver. 

Visceral fat is also the type of fat that can block your arteries. 


The only way to definitively diagnose visceral fat is with a CT or MRI scan. 

However, these are costly and time-consuming procedures. 

Medical providers will typically use general guidelines to evaluate your visceral fat and the health risks it poses to your body. Harvard Health, for example, says that about 10 percent of all body fat is visceral fat. If you calculate your total body fat and then take 10 percent of it, you can estimate your amount of visceral fat. 


I was told a simple formula that I use If I am under 6 foot three inches and my waist size is 40 or higher, I need to stop what I’m doing and go see my Doctor. 

Since I’m under six foot three, I do not allow my waist size to get up to 40 inches and stay there.  

Visceral fat is linked to  

Heart Disease  



High Cholesterol  

Fortunately for us, getting rid of Visceral Fat doesn’t require a special diet or unique exercise.  

What it does require is Increased Movement

 (That’s why we have the 72 miles or more challenge) 


Better food choices 

All things we are fully capable of doing.  

I want you committed to losing 10 pounds of body fat in the next 72 days


Because What you Learn as you work to lose that body fat will change your life forever.  

No matter how challenging it will be to eat less sugar, to increase your walking and running, and to burn the fat know this, YOU ARE WORTH the EFFORT.  

One of the fun things I like to look at to gauge my body fat is  


By @BernardBergan


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