Fix Your Stress Hormones & Lose 'Stress Related Weight Gain' in 6 Realistic Steps - In Depth Guide

All right asalam alayum and welcome to the cortisol Master Class I've been excited to present this I actually lost my voice a couple days ago when I was sick and my voice I don't know if you could hear it but it's still a little messed up but I'm just too excited to share this I literally put so much heart and soul and knowledge into this presentation by the permission of Allah alhamdulillah and I've been very very Eager to share it because this is actually probably one of the deepest things I've ever put together that integrates

Dean and D optimization together to produce the best outcomes for both of course and for helping you to manage your stress so we're going to be going deep into some islamically rooted strategies where actually becoming a better Muslim will help you to fix the high cortisol that you probably came to This video from if you're on this video right now you probably saw one of my videos where I was like hey if you have all these symptoms you probably have high cortisol let me show you how to reduce it we're going to go over those

symptoms right now but you know bloating brain fog you know all these negative symptoms that you probably heard about these are things we're going to learn how to solve today through both Dean and Donia strategies but the cool thing with This is that it's a weight loss strategy in the sense that when you do this it's actually going to be a lot EAS for you to lose weight like when your cortisol levels are handled it's very easy to lose fat versus when you're stressed out it's really easy to gain fat and you probably know exactly

what I'm talking about every single time you get super stressed you gain weight face gets puffy I mean so many negative things happen depending on you and which symptoms You're prone to and also when you fix your cortisol inshah your health is going to get way better and the interesting thing is that very few people are talking about this there are pretty much no Fitness coaches talk about this because everybody's just talking about like the nutrition exercise and all that stuff and of course that's important too we're going to talk about that but um the

problem is if you like just go really hard with Like you know these crazy diets and training programs actually makes your cortisol worse which is part of why you feel worse when you're on some of these hardcore diets and training strategies versus with this you'll be able to eat lots of high quality good nutrition food never be hungry and ultimately feel way better way more energy and lose weight and get great results okay so uh anyways let's go ahead and dive into it inshallah so again the symptoms of high Cortisol are if your metabolism is

slow or it's hard for you to lose weight you got bloating brain fog other health issues high blood pressure high cholesterol pre-diabetic diabetic Etc Your Sleep Quality is suffering uh your energy levels are not good you struggle with you know staying focused being productive you always crave unhealthy food and binge and you're always binge eating at the end of the night you know or the end of the stressful day you have Trouble losing weight even if you are on a diet and training program where other people are getting results for some reason you're not right

there's lots of inflammation and fat especially in the belly area so again it's kind of related to the bloat but you're also gaining belly fat specifically okay in the SP Tire area this is a very high uh or very strong symptom of high cortisol okay you also have trouble to stick to A Healthy nutrition plan because you're Always craving unhealthy foods and you always crave to binge e and even if you were to starve yourself you still struggle to lose weight and you're still bloated even if you don't eat that much which is crazy um

your your moods are suffering you have stress anxiety depression or overthinking any of the above and your quality of life is suffering because you're just so stressed and all that stuff your mindset is being affected and this may affect Your Dean as well which just makes you even more stress because you're losing your connection with Allah because you're always so negative and all that stuff and you have low energy levels and your physical health is declining Etc yeah this is all very dark we're going to transition out all this darkness and negativity but these are

the symptoms of high cortisol so if any of the above even one is applies to you I mean you probably wouldn't be here because you Know you probably wouldn't have commented on my video if you hadn't had one of these symptoms we're going to show you how to fix that inshallah because if we can fix your cortisol and manage your stress better through both Dean and dunia optimization then your metabolism gets faster so you lose fat more easily the bloating brain fog and other health issues are solved Sleep Quality goes up energy Focus go up

you stop craving unhealthy food and you stop Feeling the need to binge eat your it becomes easy to lose weight your inflammation goes down you stop feeling puffy and Bloated you you lose all that belly fat and stress related weight that you've gained um it's very easy to stick to A Healthy nutrition plan and because your metabolis is faster you can also eat more and still lose body fat and your mood is better your quality of life is better and because you look and feel good your entire mindset shifts and this Actually helps you as

a Muslim to have a better connection with Allah which also connecting with Allah helps with your stress we're going to dive into all that and specific strategies and applicable strategies on that and you become healthier stronger better like I said recovering from sickness healthier stronger better more disciplined you actually get sick less often if you fix your cortisol and part of why I actually got sick and part of Why I wanted to make this video is that um so I had a a couple staffing issues in my business essentially one of my guys uh he

made a transition to a different uh job in career one of my guys who was highly involved in the business so I kind of had to take over like five jobs at once and for the last four weeks up until like this last week I was training up all the new people you know bringing in Replacements doing a bunch of work Myself so my sleep and my stress and everything just got wrecked and that's part of why I got sick and I was having all these symptoms that you guys may be strug struggling with right

now and it's funny because I already knew how to fix these things I've been through these like types of burnout many times before but even if you have the knowledge sometimes life just throws these things at you but here's the thing it's actually a statement of sh to say that Life throws them at you it's Allah who throws these things at you to make you better and stronger because when Allah Wills good for somebody he afflicts them with trials and so guess what the result of this trial is I can now share this with you

and now you're going to benefit so Allah wanted you to benefit by putting me through these trials and I'm grateful for that because I like the opportunity to benefit you and the Good Deeds that that inshallah if Allah Accepts and may Allah accepts please say a mean uh that I will earn from this and of course I'm going to be able to help you and there's a lot of good things you know etc etc so it's it's all buta and that's the thing is one of the things actually helps you with your stress I'm getting

ahead of myself because I talk about this later in the video but like when you accept the of Allah good and bad and you realize that everything is actually good even if it's initially bad Like even if you got a you know I've had family members get diagnosed with a serious health condition and you know in the past when I didn't really have much of a connection with Allah it was like a Calamity it was terrible but now of course you know we still have a human emotional reaction even the prophet sallallahu alaihi wasallam cried

when his son died but he trusts the and so it's natural to have a negative reaction to stuff but when you have that trust in The of Allah you're able to say alhamdulillah and endure these things with patience right and reminder for myself first so anyways um stick in so when you fix your cortisol your mood quality life goes up and because because you know you're in a positive state every area of din andonia gets better now again part of why you've struggled to lose weight and get healthy is because you probably think that weight

loss means you have to diet hard which Actually makes your cortisol worse you think you have to do a ton of cardio and beat up your body but then that's made you tired and burnt out which of course is because you have high cortisol your body can't even handle all that and that wouldn't even be necessary if your cortisol was you know normal and your stress and your nervous system were properly regulated to where you could lose weight more easily which we're going to teach you how to do today Inshah um you know if you've

previously had to like spend way too much time working out meal prepping because you know your hormones were off and everything and you have to starve yourself and have no energy Etc just a high cortisol when you fix this you're not going to have to do all this crazy stuff to lose weight it'll be a lot easier to stick to it instead of you know the fact that in the past you've had trouble sticking to stuff and you're Constantly yo-yoing up and down with your weight lose weight gain weight lose weight gain weight for years

right no we can completely avoid that whole process by of course fixing this and uh you know maybe you've lost weight in the past and your quality of life went down because your cortisol went up because you were doing things this wrong way where your cortisol was too high um you know we don't want that to affect your Dean because that's the most important thing And it's we also don't want to affect your D right so inshallah what I want to teach you today is going to help fix a lot of things so here's the

here are all the points we're going to cover today inshallah we're going to talk about rest recovery and sleep optimization okay we're also going to talk about what is cortisol why is it bad if you have too much of it and why do we have high cortisol and how to fix it right so within that we got rest recovery sleep Optimization we got how that affects your immune system your hormones your endocrine system your gut health your digestive system your state of mind your Stress Management Etc which is your nervous system okay nutrition and exercise

which is your fitness system okay it's not one of the systems of the body it's one of the systems outside the body which is like your your daily habits and your mindset and everything else uh once the rest of the above is Optimized because this is the foundation we need to have this all optimized and then how the combination of optimizing Dean improving your connection with Allah and then getting down a routine around Dean and D with sustainable strategies relative to you in your situation to help you eat clean and do all the above is

going to help you finally get healthy and lean and the reason why I emphasize these things I always say eat clean get lean be on Point with your Dean using the modern Muslim man routine so I just highlighted those words because it's my catchphrase but anyways so nervous system first okay so this is the foundation of everything if you're constantly stressed in fight ORF flight mode and you're always on a rush you're always have this Giant mountain of things to do and you never have enough time to get them all done or even to rest

and relax I mean rest and relax is definitely the last thing on Your mind because you got too much to do between kids work you know Dean are you bad you know feeding yourself trying to go work out I mean just life is way too hectic and you're constantly just rushing in fight or flight mode and you just feel constantly stressed and anxious about stuff and you start getting out of balance you become overwhelmed over stressed your cortisol and your adrenaline levels are through the roof okay and you're getting adrenal Burnout too and then as

a result of this all your hormones get messed up and oh I already got ahead of myself adrenal glands get burnt out and then if you're somebody who used a lot of caffeine to compensate for your low energy from how burnt out you are caffeine becomes less and less effective like you know at one of the highest points of my burnout during one of the phases of my life where I was going through burnout as a business owner sometimes these things Happen especially in the beginning when you don't know how to structure stuff or when

you reach a new level and you don't know how to structure stuff and you end up overworking yourself there's a point where I took like 6700 milligrams of caffeine I felt sick I felt like I was going to throw up and I still didn't have energy right because I was neglecting the basics of stress and sleep management and all other things I'm going to teach you today inshallah Um and you know this is going to wreck everything else right I mean the safe limit for caffeine is supposed to be 400 milligrams a day yet many

people consume far above that I've definitely consumed above that and barely gotten any energy out of it because my everything else was off versus is if you have the salt optimized you don't even need caffeine at all right you'll have plenty of energy and if you want to take caffeine you get a great Boost from it right so Um and some of you are not on caffeine at all and maybe you just have bloating inflammation for other reasons which is great um so don't try to Band-Aid it with caffeine we're going to talk about the

root causes today but anyways when your hormones are off your stress is way up your sleep is off everything you get more food cravings poor sleep bloating poor digestion energy issues skin issues sleep issues hormone issues libido issues mood issues Immune system takes the nose dive that's why I got sick last week from all this craziness that I was dealing with but alhamd we're in a better place now that's why I'm doing these long trainings again I finally have time to focus on this stuff again right you get sick more often you feel sore all

the time your skin ages prematurely and you start getting all puffy retaining water and gaining fat especially in the belly area and as your weight goes up you get Even more depressed and anxious about it okay and it's very hard to lose that stress related weight gain because your body want wants to gain fat during these periods of stress and not lose it and then you start to lose your connection with Allah because you're always in a bad mood and then you start to struggle with which is like trust in Allah tawa which is awareness

of Allah sub which is patience and you start overthinking which is the WW of Shan Shan starts Saying what if this what if that and you start stressing out even more about it okay and all these subsequent problems affect both your dean and dya in a negative way but here's the thing we have to remember Allah T created our bodies and Minds in the perfect balance Allah talks about the Misan the balance in many areas of the Quran including Allah talks about how he created us in the best form right but the problem is in

the modern day and age we fall off From the way that Allah has set up our lifestyle to be where we have full Reliance on him we Center our lives around the dean etc etc I have a bunch of Hadith that I'm going to share with you and aat as well they're going to help you to remind you how to get right back on the straight path I mean you're praying five times a day you're asking Allah to guide you the straight path so if Allah brought you to this video there's a reason you're here

so please Pay attention take notes if you're driving don't take notes but like if you're sitting pull out like a piece of paper and a pen or like a note on your phone something don't be distracted you Focus here maybe you're listening to this while you're walking or you're driving or you're working out or something and that's fine but like try to pay attention between what you're doing and you know sometimes actually I can focus on podcast type stuff and Long Training is better when I'm working out anyways so whatever whatever works for you to

focus do it because it's very important and Allah has honored you with this opportunity to learn this and has honored me with the opportunity to share it with you so let's make the most of the time we have together a reminder for myself first so in the modern day and age we live in this hustle culture right and of course you know we need to work hard as Muslims especially when it comes To matters of the matters of the dean but the problem is we get so caught up in the dun you wake up you're

like ah which emails did I miss what responsibilties I handle etc etc and many of our Duna responsibilities are related to our Dean providing for our family for the men you know taking care of our kids etc etc but like the thing is uh you can't let these things supersede your Dean okay you have to take care of them because it's your Responsibility in Islam to do these things but if you get so wrapped up in them that it takes away from everything else you're constantly stressed you don't trust Allah then it's a problem and

I know this is very hard to implement I mean trust me I got a business I've been in debt many times before I've uh also been through periods of abundance alhamdulillah I've been through many ups and downs many struggles you know family emergency Bills I mean there's so many things that happen in this life but these are all tests from Allah and we have to handle them properly because if we get stressed about them that's what shaan wants shaan wants you to be stressed shaan wants you to lose faith in Allah that Allah is going

to get you out of these troubles and then you become so focused on the D and you put too much pressure on yourself and you get super stressed and you mess up your body you mess up your Health you mess up your Dean everything okay and that's the thing is we sit in chairs all day long we're sedentary we live indoors we never get vitamin D fresh air sunlight of that stuff we're stressed out of our minds we're eating all this junk food that's readily available we get fat we have when we have excess fat

it makes our health worse too we don't connect with Allah enough we're rushing our prayers to get to the next D your responsibility and Then we don't even get that proper benefit from the from the prayer itself we don't take care of our bodies and we do not live optimally in Dean and and I'm going to teach you some very practical strategies for this and obviously show you how to Custom Tailor it to you even if you work like 80 100 hours a week I mean you could scale back on that if you work 80

to 200 hours a week but we have clients who work 800 hours a week and I'll show you what Works for them inshallah um and a lot of it is that too mindset but it's also the Practical strategies around nutrition sleep and training but anyways in the modern day and age our physical mental and spiritual health all get absolutely wrecked and so it's very important that we solve this and fight against the otherwise you know path of least resistance to fall into the you know lifestyle of the West and all these other things that you

know are not uh The way it's supposed to be Shon wants you to be focused on the D afraid of poverty afraid of this afraid of that but you know if things happen it's you know and you do your best and whatever Allah gives you that's that's the I'm going to talk about like the Islamic side of this I mean you still got to try your best you still got to work as hard as you can but that doesn't mean you overwork yourself and lose balance I mean even when it comes to see I'm going

To get ahead of myself with theith but you know we got to stay on a rooll here so like there there was one of the sahaba who was doing too much and too much fasting so he's trying to do all this for the sake of Allah and the prophet sallallahu alaihi wasallam said you deviated from my practice I fast some of the nights sorry I fast some of the days but I eat some of the days I pray some of the nights and I sleep some of the nights your your body has a right On

you your wife has has a right on you your family has a right on you so it's important that we take care of our bodies this is authentic Hadith um and my editor is not going to be touched in this video so um but I have this Hadith later in the thing as well and if I don't I'll literally pull it up on Google just to show you but like literally just search up the body has a right on you Hadith and you'll see the one about who was the one who is doing Too much

you know excessive uh ARA at the expense of his health so it's important we have these things in balance it doesn't mean to just go the other way around and like sleep in and Miss fudger because that's you know massive sin is to miss a prayer but um you know there's a balance Meen and all things balance okay but anyways so uh yeah you know if you're a man is compromised you got all the stress media culture negative influences stressing You out you're overly concerned with the D you lose the Trust In Allah you put

too much pressure on yourself You're vulnerable to the west west you burn your body and mind out you ruin your health you become less successful less efficient as a result in both Dean and Dunya because you're constantly chasing after the dya only for it to keep eluding you and you know so the key is you got to fix your dean and your D and holistically optimize physical mental And spiritual health all right so remember Allah created everything in perfect balance and design so don't forget that this life is temporary don't forget that Allah is the

one in charge and don't forget to fulfill the rights of the body and the family um because these things are very important and if we're just too daia focused too focus on work or so focus on like you know because with family too you got to have systems and strategies you know like Let's say you work from home and your kids are distracting you all day long and you have no boundaries I mean look kids at a certain young age May struggle to learn boundaries but you can start to teach them and you do have

to remind them any just like how Allah reminds us many times CU mankind is forgetful especially children but you know it's important that we again build the right systems and strategies around that to allow ourselves to focus and we're not You know getting we're not falling too much out of balance where you know excessive family time or distractions is messing this up too and again it depends on who you are like obviously if you're a stay-at-home mom then your full-time Duty as your family that's your full-time job and it's you know in many cases stressful

than most jobs right if you're a business owner you know you might need to stay on call for certain things but at the same time you should Have boundaries on your work it's been time with your family so all things need to be in Balance okay and this is going to depend on the person there's some customization and Custom Tailoring that's required here and I'll talk about that a little bit later today but the point is even if you tried your best to fix your you know health and all that stuff A lot of times

we lack education on how to do so which is the point of this you know training where I'm going To go into all the strategies so I'm going to kind of I'm going to try to get through this why we have this problem thing faster so I can get to the strategies sooner because I know that's what you're really looking for you can also skip in this video but you know you you could just watch the whole thing if you have time and inshallah it'll be of great benefit because obviously I didn't make these slides

by accident you know all the SE things have a purpose even Though the intro is a little long anyways so you know if you're always stressed you have all this traditional unhealthy food around you you're going to binge on all these unhealthy Foods you know your kids might have a bunch of processed snacks in the house it's too easy to refer when you're stressed so again we need strategies to overcome all these things and to have be able to handle the pressures tests and responsibilities better okay so let's Talk about how to overcome and you

know succeed at the test that Allah is giving us and you know one of the best ways to do this is to remember you can either be stressed out all the time you can get things done but at the expense of your physical mental and spiritual health or you can relax and Trust Allah lot still take care of the things that you need to do the to-do list that you have but do it in a positive State take care of your body handle the same responsibilities Because guess what being stressed out maybe it helps you

get it done faster in the short run but the long run you get so burnt out and inefficient that your your focus is way off to where you're not even going to get as much done if you stay in a more positive State you get things done ahead of time you're more structured you're more strategic you're more proactive you'll get things done without having to be stressed and you'll actually get more done and you'll Be more relaxed and not mess up your body mind and soul okay and remember to always trust Allah and remember Allah

and even when things go wrong remember it's like I was supposed to record this two days ago but I was so sick that you know I literally lost my voice so guess what I waited two days to do it so I'm behind on schedule with a lot of things that's fine we adjust and we say decree that was going to happen today instead of two days ago for a reason or even Yesterday right so do things from a state of positivity remembrance of Allah instead of a state of stress pressure negativity and then of course

make sure that you're always on point with your I your prayers your du remembering Allah at all times and having the right optimized Islamic mindset work hard and Trust Allah and you're never going to fail okay now let's get into the Practical steps all right so there are six practical steps We're going to take today we're not and I'm going to put a time stamp like at the beginning of the video so welcome if you're at the time stamp watch the intro later because the intro was awesome but now we're going to get into actual

practical strategies okay so first off we're there are three dun optimization strategies and three dean optimization strategies that are going to help to fix your cortisol the first D optimization is optimiz your sleep and Recovery this is going to help massively with your stress hormons your immune system your muscular recovery your workouts everything uh the second step is to optimize your nutrition and eliminate inflammatory foods and increase the antioxidants in your diet and optimize your macronutrients for stable blood sugar recovery collagen production which also factors in with optimal sleep and recovery and when your body

is producing collagen naturally the Way it should be then that's going to help with preventing this premature skin aging fixing your joints fixing your inflammation we obviously got to optimize your hormones as well etc etc and then of course we got to be optimized with your exercise because we don't want to just be you know doing the types of exercises or the amount of exercise that would increase your stress instead we want to be working out in a way that helps you release and reduce Stress burn fat and fix your metabolism and then further optimize

your hormones okay so these are the three scientific dun optimization strategies and then we got the dean optimization which is optimizing your habits and your routines around your prayers Quran Dua and and the impact that the positively going to have on your de andya having kashu in your prayers getting the proper benefit from them having a better connection with Allah the tawa the mindfulness the Duas and of course reading the Quran and the Hadith reminding yourself about Allah and of course I have a bunch of Hadith and aat tach lat you can screenshot later inshallah

okay so Point number one optimize sleep and recovery so it's very important that you sleep seven hours a night and at least 7 hours a night and if you can't get seven hours then supplement with glycine or magnesium glycinate which helps to boost neurotransmitters and Sleep Quality Vitamin D and zinc this is going to help optimize your hormones as well now here's the funny thing A lot of people are like oh but the prophet sallallahu alaihi wasallam would pray all night etc etc but there were also narrations that the prophet sallallahu alaihi wasallam would sleep

for a third of the you know 24-hour period which means 8 hours and I just actually learned that recently um so you know of course you know he slept some of the nights and he prayed some of The nights but you have to find the right balance for yourself if you're praying like there was a period And I'm not saying this to show off I'm saying this as an example there's a period of time where I prayed the every single day no matter how much it messed up my sleep for like pretty much months on

end even into like you know the shorter nights and the longer days where you know I'd have to wake up at like 350 some of the or 355 some of these days for the h if I Got up at like 4:05 4:15 I would often be like late or barely up two minutes to pray the after making woodo showering whatever else right so again it it got to the point where I wasn't even like focusing my T I wasn't even focusing my prayers later in the day it was actually negatively affecting my connection with Allah

even though I was waking up for play so I had to step back on that and remind myself of the Hadith that the body has a right on you and the prophet Sallallahu alaihi wasallam called out the sahabi who is doing this and said hey you've deviated from my practice and I'm going to show you thisy these guys this Hadith sleep some of the nights pray some of the nights so again the prophet sallu alhi wasallam did take care of his health of course you know there are many periods where they didn't have food and

he was always very moderate with his food and would do a lot of fasting and he would push himself Much harder than the average person could but the point is like it is Sunnah to take care of your body and there are many hadiths on this okay okay so anyways back so that's sleep optimization right so don't just be like oh these they sleep four hours a night therefore I will and you know what some people genetically need less sleep I've had definitely over I would say over a thousand clients over the years I believe

and um and out of those like Thousand plus bit the LA I've maybe had three four or five who could get by on four hours of sleep at night and those people all had something that was very unique about them two of them had been to prison not that I'm working with a bunch of like prison people I mean again I've only had like two or three clients who went to prison uh and like two of them were ex-military as well so like military and prison these are very intense High test High dopamine Men Who

Who have higher testosterone and dopamine than average the prison ones you know people who go to prison tend to be a little bit more impulsive than other people so there's different psychological stuff going on here but a psychologically normal hormonally normal person is usually going to need seven plus hours of sleep at night but everybody's different some people need nine right like I had this one client you know he was this uh Hispanic Business owner I think he said he needed like 8 to 12 hours of sleep at night or he just couldn't function which

is crazy even as a business owner and as a dad and I've also had clients who were like who got by on like four to six hour oh actually I do have one other guy who gets four hours and he's fine somehow Subhan Allah uh I actually have testimonial with him ofab if you've seen him on my Instagram uh he sleeps four hours a night and Mah he's got a bunch Of kids and he works a bunch and somehow he's still fine but and he still lost a bunch of weight but again these people are

exceptions the rule is for like over 99% of our clients they've needed to get seven plus hours of sleep for optimal function okay um and then these supplements will help with sleep as well okay reduce screen time before bed and use that time to connect with family kids spouse parents whoever you live with and most importantly connect with Allah and use a physical copy of the Quran instead of the digital one or you know maybe you have a book with a bunch of authentic Hadith in it or you want a journal on a paper but

different non-screen practices to lower your stress boost your connection with a and connect with your family is a good time to have you know quality time with your spouse especially after the kids are asleep and make sure your kids have like a regular bedtime of course kids are Unpredictable sometimes and of course if you have newborns your sleep's going to be off regardless and you're just going to have to take a bunch of glycine but if your kids are like at least 3 or 4 years old you should be able to get them like sleeping

normally and get into bed by like 7 or 8 maybe in in the summer when the sunsets really late I mean you know kid kids are always variable and they're not every night's going to be perfect but more often than not your Kids should be going to bed at a reasonable hour for their own sake for their health kids love routine but also so that you and your spouse can have the sanity and the quality time is very important to spend together remember I don't remember the exact Hadith but there was a from this one

she who you know he uses amazing you know always authentic hadiths and um he was talking about how it's important that the spouses spend quality time one-on-one With each other just like how it's important to spend a one-on-one time with the kids and time so anyways this is going to help you sleep better okay um stretching and Mobility work walking deep tissue work okay this is all important for recovery and this helps you wind down reduce stress doesn't have to be like a whole lot you know 5 10 minutes here and there even going for

a 5 to 10 minute walk here and there especially in the Sun is going to make a Huge difference contrast bass hot and cold can make a big difference as well and boost your immune system regulate your nervous system there's a lot of benefits to these things reduce inflammation increase recovery a lot of potential benefits and these things can all help with optimizing sleep and recover okay so now optimal nutrition so you know this video I always make these videos too long so I'm not going to do Like a whole one hour section on nutrition

although I could I could do a two-hour section on nutrition if I wanted but go watch my other two-hour nutrition videos if you want to go deeper in this and I do talk about cortisol you know briefly in many of my other videos too but just for the purposes of cortisol reduction the I'm going to share one two 3 four five six seven principles with you that are going to help you with cortisol optimization The first one is that every single meal that you eat should have lean proteins complex carbs and fibers okay we want

to limit sugars and fats especially in a weight loss phase but in a maintenance phase you could increase the the fats by a decent amount once you've hit your goal weight and when you're in maintenance but sugar is never really a good idea I mean fruits are fine even that needs to be a moderation but like process sugar like it's never beneficial For you to eat like a chocolate covered Cherry from like you know whatever brand I don't even know what these things are seas candies or whatever you know it's never it's never beneficial for

you to go eat a bunch of candy like Jolly Ranchers or whatever people eat you know it's never beneficial to go eat a Gul Jam I know people love gab jam and I'm going to get some hate for that but I'm calling you out cuz I want I would rather that you be healthy than that you Like me okay so I got to be honest with you and tell you what you don't want to hear that may make you not like me so that you can get healthy and fix your health because that's my responsibility

here okay so like there's never any benefit to eating like these junk processed sugars deep fried thing I mean gab Jam is the most unhealthy thing you could possibly eat deep fried and covered in Sugar I mean come on bro like why do you ever need to eat that of Course you could fit it into a healthy diet if you balance your calories elsewhere and I am a big advocate for having a weekly cheat meal even when you're in a weight loss phase and you could definitely do more cheat meals than that when you're not

but if you have a sensitive stomach you're always bloated and inflamed why don't we fix the root cause of these sugar cravings and get you to a point where you don't even want to eat these things like most Of our clients after doing the program for a couple weeks or a couple months they don't even want to eat unhealthy because they feel so much better eating healthy that they'd rather feel good they want to choose to feel good and healthy instead of being bloated unhealthy unstable blood sugar and all these issues and that's the problem

is that when you eat all this sugar your blood sugar is up and down which messes up your hormones can negatively affect Your cortisol okay another thing you should do now if if you have low cortisol it's okay to skip breakfast and Skip other meals and do in and fasting and all that stuff but obviously if you had low cortisol you wouldn't be here watching this training right now if you have high cortisol don't skip breakfast don't skip meals okay when you skip meals your cortisol goes up when you do fasting especially intimate fasting your

cortisol levels go up and they stay Elevated and that's the whole problem we're trying to solve here if your cortisol levels were normal you'd be able to handle it no problem but most people have high cortisol so it's best not to do things I know that you feel really productive and energetic when you don't eat and that's why people like inter fasting but that's only for the morning in the evening you crash hard especially as soon as you eat it's not worth it your metabolis getting messed Up your hormones are getting messed up everything's getting

messed up so you got to fix this okay um and even if you have like an amazing workout in the morning amazing productivity in the morning when you're doing these intermittent fastings now some people don't even get that but even if you did and your body adapted your body's going to compensate by not burning those calories elsewhere which is why you get so lethargic and you have no mental Energy no ability to focus in the evening especially after you eat but even if you don't eat you around 2 p.m. you're still going to get tired

your cortisol just way off and your body just running on such excessive stress on on empty right there's much more efficient ways to burn fat and boost your energy levels which is getting in complex carbs lean proteins and fiber throughout the day your body needs a good stream of nutrients the complex carbs are going to Keep your blood sugar stable and complex carbs are like you know uh sweet potatoes even regular potatoes oatmeal if you digest it well bosti rice can work brown rice if you digest it well the quinoa you know and choose the

ones that you like like I usually do basmati rice potato and sweet potato those are the ones I like cuz I like the taste but it's totally up to you but you also got to make sure they don't bloat you like brown rice makes me bloated Oatmeal makes me bloated so I don't really eat a whole lot of those but maybe you like oatmeal most of our clients actually love oatmeal and most of them don't get bloated as long as it's like gluten-free organic glyphosate free oatmeal so again uh and there's easy ways to find

that at least in the US so anyways whoops I think I there we go all right so the point being like uh and then the cool thing is when you have fiber and protein next to the complex Carbs it makes blood sugar release even slower so it keeps your blood sugar very stable gets rid of sugar Cravings keeps your cortisol low keeps your energy High you end up burning more calories if you keep the the dietary fats low you actually still get into a calorie deficit which helps you lose fat while actually having energy and

lowering your cortisol and improving your metabolism instead of the other way around with intermittent fasting where even if you Lose weight you destroy your metabolism your hormones everything and ruin your health and your quality of life now again if your cortisol levels are normal okay then you could do intermittent fasting and a lot of clients like maybe later down the road after we've already fixed everything for them we then have them potentially do an instrument fasting phase but it's usually not necessary because people are already getting way better results doing this That they have no

desire to switch to anything else okay and also we make it sustainable with the recipes and whatnot which we'll talk about later all right another principle this is an interesting one I've only recently started applying that's very helpful which is you have to wait until one meal is digested before the next you don't want to back up your digestive system if you have high cortisol your digestive system is already going to be a little bit backed Up so the last thing you want to do is just keep cramming meals down especially heavy meals especially if

you're eating high fat all this other junk which again that's why I prefer the lowfat approach okay um especially in a weight loss phase to keep the calories down and allow you to eat more carbs which is good for lowering your cortisol giving you more energy but then still staying in a deficit because you're eating low fat but again we don't want to back up The digestive system and fats also take longer to digest which can also cause you know backing up so wait till one meal is digested before eating the next don't eat snacks

unless it's a low calorie high protein snack that doesn't make you bloated that's tailored to your caloric and protein needs very important don't be snacking on sugary stuff or even if you snack on nuts there just so many calories you're going to gain body fat and having more body fat is not good For your hormones either and you know probably not good for your cortisol either I can I I need to pull up some studies I'm not 100% sure if has a negative effect on your cortisol but when you're bloated and overweight and your health

is poor because you have too much body fat it's not good for your cortisol and and it definitely increases inflammation I've definitely read that and seen studies on that and definitely my own personal experience when I was Obese I felt inflamed stress all the time same with my clients's experiences I mean so I don't have any studies to pull up on that one for you but I can if you want I'm sure you can find some all right um avoid eating anything that makes you bloated that you have a food sensitivity to okay so that's

pretty plain and simple like if you eat dairy and then you have diarrhea for two days you shouldn't be eating dairy or you should try sugar-free Dairy if the C Lactose specifically is bothering you um do not eat anything heavy or irritating before bed or that's going to mess up your Sleep Quality that's pretty obvious too but a lot of people they're so addicted to these Foods they have so many Cravings because their cortisol is high and their sleep is so poor that they're in this vicious cycle of craving foods that they know are bad

for them and this is a common sign of high cortisol too which is why we need the Holistic solution between all six of the points we're covering today inshallah um when you're in a weight loss phase also don't go excessively low in your calorie deficit keep it moderate and sustainable a lot of people do this crash dieting or there's like a 30-day water fast three-day water fast those things are a terrible idea your cortisol is going to get destroyed you're just going to mess up your metabolism your body everything everything in balance your body has

a Right on you do not go excessive with anything Allah does not love those who are excessive there's many ayat that say that in the Quran okay next up optimize exercise so of course we go really deep in the other videos but to keep it simple just for the purposes of cortisol metabolism and hormone optimization you should be doing strength training 3 to 4 days a week for 20 to 30 minutes tailor it to your level don't go so hard that you're sore all the time make sure you Function within your recovery demands and listen

to your body okay stay active make sure you're getting a decent step count you should be getting at least 5,000 steps a day so if you're getting two to 3,000 steps a day right now that's way too low you're super s andary we need to fix that your body was not created like when Allah created your body you know he created your body to work better if you're actually moving around and being active not just sitting In a chair all day and barely getting two to 3,000 steps a day and if you're below that come

on you got to honor the body that Allah gave you going to work a lot better when you start getting more steps and doing more walking and moving around more being more active taking your kids to the park Etc and all this see the worse your health gets the less you feel like doing these things the better your health gets the more easy these things become so we got to get you Added this negative spiral if you need additional help I'll aach a link or a calendar or something below so you can book in get

a consult but we'll talk about that later I want to get through the rest of these actionable points so you can apply them right away inshallah if you can do 6 to 8,000 steps that's even better and if you could do 10,000 plus that's even better as long as you can recover from it but most people can't handle more than than 15,000 like Even me you know I'm I mean I I have a decent recovery ability yet if I go above 15,000 it does end up being too stressful on the body if I'm doing that

consistently every day and make sure you tailor it to your level and do a level that is sustainable for you and doesn't over tax your body and you might need to work up to it if you're not used to walking like if you're currently doing 2 to 3K start with 5 to 6K then once that's easy do 6 to 8K and once that's Easy you can try for 10K plus right just whatever is realistic for your schedule and your recovery ability avoid high-intensity cardio unless you're already very athletic and what condition to it and only

do high-intensity cardio if you can recover from it easily if you find that you feel energized and less stressed afterwards instead of feeling tired and stressed after so if you're in really really poor health let's say you're a 48-year-old desk jockey you've Been working at a desk for the last 20 years and you heard about CrossFit or f45 or something cool like that you're or Orange Theory you're like hey that sounds cool it sounds interesting it's trendy a lot of my co-workers a lot of my you know peers are doing it so let's go do

it well you know it might be fun for a day or two but eventually your body starts feeling beat up because the high intens exercise is not something you're ready for you need to do Something that's a little more tailored to your level such as walking some light strength training and build your way up and eventually you can handle those things but you have to build your work capacity same thing if you haven't trained in a while maybe you still look decent or you still have a decent physique or at least have some muscle memory

but you got to train yourself back to be able to handle that now on the flip side if you've been running Marathons for the last 20 years yeah no problem keep running like you'll be fine you're a triathlete right so it depends on the person if you're a professional soccer player and you haven't really taken too much time off and you can still go for runs no problem or if you're already used to running every day and you actually find it helps you relase leave stressed and keep doing that but if you know you go

for a run and one day you feel great but then the Next day you do it in a row your knees are all beat up and your stress is super high and you feel like just absolute junk and your appetite goes up and you feel tired it's a Telltale sign that your body can't handle running two days in a row where if it happens after a single day of running your body definitely can't handle it so that's why I prefer the low impact especially if your cortisol is high okay so it needs to be tailored

to your to your level Okay always listen to your body if you need more recovery don't push for a high intensity session I know you see all these videos on Instagram where people are like motivation push to the pain do it even if you don't feel like it and of course lazy people sometimes need to be shocked into like doing and taking more action but if you have high cortisol you're probably somebody who does too much okay so you might need to do a little bit less um now of course if You're being lazy and

you haven't worked out in like 10 years you need to push harder for sure but if you work out seven days a week twice a day and you're like why am I not getting results you have to scale back you're overdoing it you need to chill out okay so three to four times a week 20 to 30 minutes go for a walk every day 10 20 minutes at least ideally more if you can handle it and if your schedule can handle it and that's it but listen to your body okay There's always a balance sometimes

we have to remind ourselves to do less sometimes we have to remind ourselves to do more be sensible about it and if you need help let me know and I can give you some feedback and audit it for you if you want inah build a consistent sustainable routine tailored to your level with Fitness experience recovery uh capacity work capacity your physical needs always do Mobility recovery work always work Around injuries and try to rehab them and make sure you take care of your sleep which we covered two slides ago okay so these are all things

you've probably heard me talk about in other videos before okay let's see sleep and Recovery nutrition exercise so now let's get into the habits and routines around your a okay so I mean I know all that was fun already but this is like but but but that's not what makes this video this you know training unique I mean of Course I've gone into some pretty awesome stuff that actually most Fitness coaches even don't cover like most most Fitness coaches are like hey calories in calories out which is true but but part of your calorie expenditure

how much you move your body every single day how many calories your metabolism Burns is related to your stress and if your stress is way off you could be in a calorie deficit theoretically on paper but you're not losing weight because Your body is suppressing how many calories it burns because your nervous system is off your stress is off your cortisol is off so we got to fix those things first as a foundation and a lot of Fitness coaches don't even know that I mean I didn't know that until I was many years into this

game right so most of these Fitness coaches out there do not know that which is why nobody's talking about it and people who actually know what they're talking about are the Ones who are talking about it so that that might have all been new for you like the whole idea of reducing cortisol in addition to being in a calorie deficit which is actually the you know missing piece that you've missing and of course if you don't even know what a calorie deficit is go watch some of my other more basic videos because it's important that

you learn this so you can understand how to achieve that so you can actually lose weight okay um but now Let's talk about what really makes this unique okay because I've I've seen other Fitness Experts talking about cortisol a little bit like a decent amount some of them are very knowledgeable about it actually especially the people who have been in this game for like 10 20 years or 10 20 plus years I mean one of my mentors been in this game for like 30 years so alhamdulillah I've been able to learn from people like that

and then share it with the Muslim um but actually In a way that's emically appropriate so no pork no weird stuff you know at the end of the day we as Muslims there's a certain level of understanding that many mus non-muslims would not understand right but anyways so um as well as you know Ramadan I mean there's so many things that we as Muslims deal with that non-muslims don't that it's hard for even a really good non-muslim coach to fully give a Muslim like the best plan versus somebody who Understands your culture Etc obviously can

be better but anyways the point is so most coaches aren't talking about you know cortisol some are but nobody that I have seen thus far is talking about optimizing habits and routines around our number one for this s of Allah always but number two realizing that Allah does not get hurt if we don't do our we're the ones who get hurt if we don't do our of course by going to Janam if we like you know neglect the Mandatory aspects of the Deen but in this life too we suffer because we become more stressed we

get all that pressure on ourselves all the stuff I talked about before so let's go in and let's talk about practical strategies so you probably already know and you probably already do this but if you don't then you start doing it right now you can't be missing prayers you got to structure your day around the five daily prayers so never ever Miss A Prayer That's like a given that's like basic that's like what you should have learned you know at 13 years old and I know and I'm not I'm not sitting here like I've been

perfect about prayers my whole life like there was periods of my life where I was off on the dean and may Allah forgive all of us for our shortcomings and everything that we've ever done wrong and you know help us to be Ste steadfast on the de say that Dua as often as you can and Say I mean for all of us that's the plural of it right but anyways um so let's go into these principles so all never miss a prayer okay if there are less than S hours between and fud make sure that

you carve out time to nap during the day that doesn't interfere with anything else this is Sunnah you know what so it was interesting when I was listening to this you know prophetic sleep thing where this guy was taking like references and Stories about the prophet sallallahu alaihi wasallam which to my knowledge were all authentic hadiths you know he was talking about how the prophet sallallahu alaihi wasallam would sleep about eight hours a day total but it wasn't necessarily all at night because if he woke up for maybe he only got six at night but

then he took AA a nap usually after okay so when the sallallahu alaihi wasallam did that that's how we got his full seven eight Hours now here's the other here's another area where the modern lifestyle might be messing you up you might be working a 9 to5 where it's impossible for you to nap in the middle of the day maybe 10 minutes if you're lucky you might need to go pick up my my issue actually is right after the her I have to pick up my kid from school now his uh you know his um

summer is about to start in so I'll be able to take those n mid day alhamdulillah which is great because You know uh the summer of the day it's really hard to get enough sleep at night but you know you might have the same thing you might have like five kids and you got to go pick up all of them from school and it takes you like 5our chunk out of your day you don't even have you don't even own your own day anymore I get it so you might have to be flexible and move

these things around and I've heard that there are narrations that the prophet sallallahu alh wasallam would Sometimes nap before the her but it's better you know try try to nap like either before after the her is what I find to be best like let's say that you know you start your workday at 9: maybe you finish at like or you finish the first three- hour big block of work at 12:00 and then you're able to take a nap till like 1: 1:30 then you pray the her then you get about your day pick up your

kids Etc that's one way to do it if you work a 9 To5 you might have to nap after fuder was not ideal because the prophet sallallahu alaihi wasallam asked Allah to put Baraka in the morning so you miss out on that morning buta but you know what there's buta in your sleep at that time I mean the sleep you get after fuder is definitely pretty deep sleep alhamdulillah so that's a one option too you could also nap after work you got to experiment with it but you're going to have to nap if you don't

get seven hours Between AA and fuder which at the time I'm recording this we're coming up on summer so that might be what you need to do if you find it hard to read the Quran then at least read one ayat per day like literally pull up the app on your phone read one aah okay a single aah could be a random aah or it could be like a specific aah that always reminds you like for instance I know some people who they struggle to find the time and you know Focus to read the Quran

every Single day but the one Ayah that they remind themselves of every day is fit in the matter right just remembering that with hardship comes ease right you know whatever Ayah speaks to you you can have like a list of aat and I have like a couple in here but there are many more than you know the 10 that I'm going to share today inshallah but I'm just going to share 10 with you today but I encourage you to explore the Quran what speaks to you uniquely something that Touches my heart may not touch your

heart but something that touches your heart may not touch my heart right I mean the whole Quran should touch our hearts but there are always certain ayat that speak out to us in our unique situation what we're going through in life more than the others so that's why it's good to study the Quran and more just one more than just one a a day you know go in and read as much Quran as you can in the language that you understand And try to learn Arabic too I know that sounds a little overwhelming right now

because you're already stressed you have high corol but later when you can find some time try to learn Arabic because it's very important now and I'm still in the process of that by the way I'm not sitting here saying oh yeah I learned Arabic I'm better than you no number one even if I had learned Arabic that doesn't make me better than you you know never as Muslims should we ever think That we're better than others that's arrogance he who has an Adam of ARG will not enter Paradise but what I'm saying is what I

have Allah has blessed me with knowledge or sorry Allah has has blessed me and you by guiding us to learn that we should learn Arabic okay and then may Allah facilitate for all of us to actually learn Arabic say am me so the point is um make sure you're understanding what you're reading try to read as much as you can and try to find Ayat to speak to you and let's say there's a certain word like the other day I was really just thinking about how Allah has created this whole universe in balance and so

I went into my Quran app on my phone I searched up the word balance and I read as many aat as I could on the word balance and I found some new ones I had never seen before that spoke to me okay so really try to seek knowledge from the Quran because it's literally the one who created not Just the universe that's in front of you today but the universe as it's always existed and and as it will always exist and not just this universe but like you know every like jna Jan I mean everything

has created everything so for for the one who created everything to give you direct guidance and share exactly what he knew needed to be shared take advantage of that because most people I mean you know there's two billion Muslims there's seven billion People five billion people I mean they all have access to the Quran theoretically and many of them have read the Quran but like you know there were many generations that didn't have the Quran like everybody who came before The Prophet sallallahu alhi wasallam didn't have the Quran so it's it's a unique opportunity to

take advantage of it read the Quran as much as you can but again I know it's hard because you're really busy that's the whole reason you're here And sorry sorry for making this training so long but I'm just really passionate about the subject and I a lot of tangents to go on but the point is read one ay a day apply it to your life if one a too easy then read one page a day and apply it to your daily life and if that's easy read even more the key is consistency and sustainability but

do not go a single day without opening the Quran now if you miss like one day here and there but your usual habit is to Read the Quran don't despair of those days and say ah the guy on the internet said I should read it every day but I miss the day no no no don't let shaan you know baby step you into thinking lowly of yourself like that instead just say hey you know what I missed the day but tomorrow I'm going to get right back up no problem okay this is how we're supposed

to be as Muslims we're aren't supposed to get stuck on stuff and let shaan make us feel down and use that to Pull us away because Shan wants us to feel down so he can whis us and you know whisper into us and make us fall off okay so don't fall off if you miss a day just get right back up the next day and figure out some systems to not let that happen again okay Ponder the meaning of the Quran think about it the Quran is for people who think critically about this universe and

Ponder on the verses of the Quran right Lear t everything okay and again Make a list of ay that help you remind yourself of the fact that Allah is in control of everything is going to take a lot of stress and pressure off you and also remember that Allah has also said Allah is with those who are perseverance so we do need to push ourselves doesn't mean stop pushing yourself altogether it just means know your limits trust Allah do your best okay uh try to make it to the MJ at least once a day okay

now I know this is very hard especially if you Live far from the Majid especially if your schedule's crazy right now now if you live next to a mjid pray every prayer there you got no excuse okay if you live far then at least once a week make it to the mid but go as often as you can based on your schedule and location and try to set it up so you can go even more often than that okay try to pray the Hy at least once a week during the summer and in the winter

you got no excuse you got to pray with the H every Single day okay and get to bed on time structure your day around the dean not the other way around and never forget this Hadith an Malik reported that the messenger of Allah sallallahu alaihi wasallam said whoever is concerned about the Hereafter Allah will place richness in his heart bring his Affairs together and the world will evitably come to him whoever is concerned about the world Allah will place poverty between his eyes disorder his Affairs and he will Get nothing of this world but what

is decreed for him okay so don't lose sight of what's really important which is the okay so now let's talk about an advantage that you have five times a day with something you're already doing to get way more connection with Allahu in your prayers okay now don't let Shan make you a perfectionist who's like oh every prayer has to be 100% perfect otherwise I'm going to like stop taking it Ser BL no no no don't give up don't Let Shan ever make you give up don't let the overthinking overcome you okay be as focused as

you can that day every single time that you pray that's it so be as focused as you can there are going to be some days where you're a little better and there's some days where you're less good and that's okay you're a human being you have a the means the heart and the word I heard in this one lecture is like something that like flips a lot right that's why we say Oh Turner of Hearts right keep our heart steadfast on The Dean but your heart's going to go up and down your iman's going to

go up and down like you're going to go through ups and downs in life and that's okay but just try your best to always be as focused as you can and take your time if you notice yourself rushing your prayer slow down a second take a deep breath and focus okay now actually I will teach you um a quick D strategy so there's something called Box breathing and I learned this from somebody who's actually another expert in this particular field of like Stress Management and like lower your cortisol and if you want to do this

before your prayer it could potentially help so box breathing is basically they call it a boxes is 4 seconds in 4 second hold 4 seconds out four second hold so you go sorry through the nose interesting notice how everything calms down now it's interesting because I'm doing this fast training I'm trying to get through this whole thing fast but you notice how my entire Vibe just completely shifted even my voice the tone of my voice shifted because this literally just put me in a more relaxed state so try to do that before your prayers because

in your prayers if you're in that Rush state that I was in before I just did that breathing thing so it's great see I'm I'm telling you this whole thing not as somebody who's Perfect who's fully overcome Stress Management and everything but as somebody who actively struggles with it at the same time as you do it's very easy to getting a fight or flight that's the test and the way that we pass that test is by getting ourselves to relax to remember Allah and having that and so as I just demonstrated that strategy works okay

now I do authentically get excited about these training so I'll probably get back at fast mode at a sec but if You ever have to slow yourself down to relax and fix your nervous system that box breathing makes a tremendous difference okay even just one breath so do try if you struggle with this try to do that before your prayer okay and remember the Hadith on the last slide if you're rushing from work to prayer and then you rush your prayer and then you get back to work maybe you checked off the box which is

great at least you're not going to get punished for missing a Prayer but you missed the benefit okay so just trust me and there's another thing that helps like when I'm praying and I know self rushing I think about the day of judgment I say on the day of judgment am I be am I going to be glad that I rushed my prayer you know barely made the sunna prayer maybe even missed the sunna prayer and then rush back to work and got all this work done for the Donan made money or even if I

had the sacrifice money to be focused on my Prayer will I be grateful that I did those prayers and have those Hass on the day of judgment this is something that I remind myself of reminder for myself first always right and this actually helps me to get focused again on what's really important you of course you know try to set up your schedule you're not praying at the last minute CU obviously that makes it a lot harder to do this and you're going to suffer a lot of unnecessary consequences of the D if You're always

running the last minute which is why we need to be proactive but the point is you know focus on the prayers connect with Allah and ask Allah to put peace relaxation andu in your heart and to put order in your Affairs instead of the opposite okay so again connect with connect with a letter of the prayers do the sunna prayers make lots of Dua in your day-to-day life and think about the examp example of all the prophets you know peace be upon them all Like why did Allah give us the stories of the prophets of

the Quran to teach us valuable vital lessons about life okay look at the stories of prophet M Alam how he would he would talk directly to Allah right I mean in the sense that you know ibraim Alam he would speak to Allah and you know make Dua he asked Allah he made so many duas right all the prophets at different points made duas and spoke to Allah and you know of course you know I think most of the time Allah when he Would send down the revelation the angel jelam except I believe in the case

of prophet mus Alam however like you know Allah is going to send you things like you know maybe maybe you've been making Dua that Allah fixes your stress and your bloating and your health problems and helps you lose weight and then Allah sent you this video right I'm just the means right like you know it's not by my own you know Accord that I'm making this video and that Allah gave me this Knowledge and experience it was by Allah's plan and decree and by his n by his Blessing that I even have this knowledge to

share with you and that he even gave me the time and energy and inspiration desire to share it with you and that you even discovered it right so at the end of the day uh Allah is going to send things to you in the manner that is most befitting in the manner that he knows is right because Allah always knows what is the right thing to do okay So essentially you can make Dua pretty much any time anywhere okay so I always try to make duas while I'm driving etc etc as long as it's not

like a m place of Mator impurity right like obviously you can silently remember Allah and think about Allah but don't be like making Dua allow in the bathroom is what I understand and you know if any Scholars are watching this please correct me um but yeah so that's very important dwa in all things have Mindfulness remember Allah and always make your attention to please him in everything you do even when you're making money remember to seek the money in the way that pleases him most so you can use that money in the way that pleases

him most providing for your family giveing charity everything else helping out the spending all righteous things avoiding Haram Etc making Hijra you know whatever it may be um with a Dua I ask Allah for help with everything Sometimes we as human beings we become shy and stingy with our which is not a good thing okay when you ask your fellow human for a favor they're going to get annoyed if you're always asking them for help with everything because humans were finite beings but Allah is infinite and there's actually a Hadith Allah is displeased if you

do not ask him for anything okay so make sure you ask Allah for everything Allah loves we make Dua for help with everything and may Allah Make this a valuable training and make it beneficial to you and everything else please say a mean and may Allah help you apply it as well please say I mean now make sure you're doing your right so there's morning and evening atar very important protection to us as well this will help a lot with everything but you know even in Daily situations like for instance let's say that you're walking

around and you're a brother and you're in the west you know And maybe there's you know summertime and there's women walking around wearing you know these Todd clothing right and you're just like man it's hard to lower my gaze especially for the single Brothers out there well guess what you know if you say Vick Subhan Allah alhamdulillah allahar or whatever reminds you of Allah then it'll make it very easy to lower your gaze and not even look once even if a woman's trying to get your attention okay so do your And remember Allah in every

situation when you feel stressed you know make you know you know uh you can say um right remind yourself that Allah is over all things the one who decrees everything right and that way it helps you to relax right always remember Allah think about Allah in every single situation because it's going to help you to be connected with Allah and always have positive expectations of Allah too and ask Allah for help see I there was a Point where you know Shan was you know wussing and you know I was I was starting to have negative

thoughts and feeling hopeless and everything so I asked Allah please remove these evil thoughts and forgive me for them because it's actually a sin to have evil thoughts about Allah or negative thoughts about Allah and please help me to think positive you and Subhan Allah Allah answered it you know the next I attended theba was largely about that Like more than half the or about half the was spent on that and also Allah was guiding so many other ways alhamdulillah fixed so many things for me you know ask Allah to help you with the overthinking

with the stress with everything right and then remember Allah often and do your part okay and then remember these aat and Hadith and find some additional ones too okay so remember Allah does not burden a soul beyond what it can bear okay this very important for Right those who believe and whose hearts are assured by the remembrance of Allah unquestionably by the remembrance of Allah hearts are hearts are assured the hearts find rest right and if you know this in Arabic even better because in Arabic I they're more beautiful and more accurate because obviously the

translation could sometimes be like you know it's uh it's not perfect right um because you know English is an imperfect language to you know convey the true Meaning of the ayat uh those who strive for Allah will surely be guided in the ways of Allah and Allah is with those who do good right like find the actual ayat uh Surah Toba reminding us that we'll never be struck by what Allah except by what Allah has decreed for us and he is our protector and and upon Allah let the Believers rely so again remind yourself of

the fact that Allah is the one in control of course we just Shared actually this is right so you know when you finish your duties stand up for worship right so so rush to remembrance of Allah rush to do the the worship and you know trust me You You focus on rushing to and strolling in the everything is better this is actually interesting um Allah says to like you know stroll about the Earth seeking Allah's provision provision right so when it comes to seeking the worldly risk we should be Strolling we shouldn't be like I

need to work 16 hours hustle hustle hustle blah blah blah no no that would be rushing to work right stroll through okay cool take care of this take care of that alhamdulillah boom boom Ya Allah please bless me in my risk boom boom boom take an action boom right and then rush so many times Allah says rush so we got to remember what's truly important is the next life and I know it's hard look I'm a businessman like literally business is About making money right now of course the way that we do business is to

be at the service of others helping others giving others better than what they've even paid you for because that's what pleases Allah is to be an honest integrous businessman but at the end of the day as a businessman you're thinking about money all the time because your job is to make money and provide for your employees and your family and make a profit and everything else while Providing a great service right so I'm not saying this to somebody who's like oh look I'm just meditating and I'm in the mjid all day long no I'm saying

this to somebody who's actively involved in business every day and I'm going to tell you this right now business is so much better when you're remember Allah and everything like as somebody who is disconnected and off on the dean and whatever else may be and I'm not saying this in like a revealing any kind of Sins kind of way I'm not going to reveal any sins but I'm just saying as somebody who who was at one point had a very limited connection with Allah and I'm not saying I have the best connection with Allah ever

but I'm very grateful for the connection that Allah has given me right when I was not connected with Allah at the level that I should have been or that I that I you know that that would be best for me uh at this time because obviously was that even happened That I was off from the theme because it gives me the passion to share with you that you should be on the theme because I know how painful it is to be off the them and I can relate with you if you're in that position where

you're not on the dean well guess what um you know business is so much better now because instead of putting all the pressure on myself I still take action I still work just as hard in fact I work harder because I have more capacity because I'm Not so stressed and overwhelmed because I remember that Allah is the one in charge and then I'm able to take care of stuff and allas still throws tests at us like the test I went through last month with staff member leaving you know a little bit faster than expected and

just you got roll with the punches because these tests are a blessing you start to enjoy these tests and blessings when you start to realize that you know they are blessings so anyways um so anyways uh so Rush to worship stroll through the D okay stroll when it comes to seeking the provision of the D and Rush when it comes to seeking the rewards for the Hereafter in Bak oh you who have believed seek help through patience of prayer indeed Allah is with the patient very important to be persevering through this difficulty and obstacles it

doesn't mean to burn yourself out it doesn't mean to not listen to your body but it means to never give up and to Always keep going at a pace that is realistic for you surun if Allah should touch you with adversity there's no remover of it except for him and if he intends for you good there's no repeller of his Bounty he causes it to reach whom he Wills of his servants and he is the forgiving the merciful so so many things unpackaged there I mean this video I want to make sure it's short enough

that you could actually diges me it's probably already Too long it's probably like over an hour long already but point is like you know so so there's there's many things that packaged the fact that Allah is a forgiving the merciful I mean again we can go deep into it you know go into the actual T of this because I'm just a Layman I'm not a by any means nowhere close so maybe you could find some good T of all these verses all these ayat and you'll get a much better explanation but as it pertains to

reducing your cortisol Fixing your stress having a better connection with Allah most importantly for the sake of connected with Allah for your well just remember that if something bad happens nothing can remove it except Allah the whole world can try to help you but if Allah has decreed that some adversity has befallen you only he is the one who decides no matter what anybody else wants that it goes away and if Allah does for you good nobody Can stop it from happening okay even if the whole world conspired against you you you know the good

was still going to reach you okay so Allah is going to make it reach you and that's why you got to make Dua right make Dua take action work hard show Allah that you deserve it show him that you earn it through your your worldly actions everything be perseverant obey Allah by obeying the messenger by taking care of your body and it's right on you you will be solid Okay Surah Al talked about it it is he who made the Earth tape for you so walk among it slopes and eat of his provision to him

is the Resurrection the word used for walk okay uh it I can't remember the exact word um I'm actually trying to remember this Ayah but the point is oh yeah right so this is from alhamdulillah so essentially and if there was any degree of my intention to show off there may Allah forgive me for it if there was any degree of intention to show off may Allah keep our attentions pure and keep us doing everything for his sake a mean and actually we're not supposed to say am mean after our un to us something I'm

working on too but it is he who made the Earth tame for you so walk among the slopes and eat of his provision so I can't remember exactly which of those words means like walk but when I was studying this one t it was like hey you need to stroll through the Earth right the one I was talking about before okay So very important and rely upon Allah sufficient is Allah is disposer of Affairs right so very important they remember Allah's one takes care of everything and then of course uhak we had it twice here

okay so of course this is very famous two aat to say very important to say this in your home at least every three days keep the shaan out of there right so very important we go to the Hadith right and save those go back and screenshot if you Need to Abu said that said that the prophet sallallahu alh wasallam said if Allah Wills good for someone he afflicts it with trial so very important remember this your trials mean that Allah will is good for you okay uh wonders is the fair of the believer there's good

for him in matter and this is not the case with anyone except for the believer if he is happy then he thanks Allah and thus there is good for him and if he's harmed he shows patience and endures it with Patience and this is good for him as well you get good deeds for that uh there's no disease that Allah has created except that he has also created his treatment this is one of my favorite ones the strong believer is more beloved to Allah than the weak believer but there's goodness in both of them be

be eager for what benefits you and seek help from Allah and do not be frustrated if something befalls you then do not say If only I done something else rather say Allah has Creed what he Wills verily the phrase if only opens up the way for shaan okay so you know sometimes we're going to look back with regret but we can't have those regrets because with it sets you up for the success like just like how I was talking earlier about how points of my life where I was not connected with Allah were actually for

the benefit because they allow me to appreciate and share that passion and Appreciation to help you with you know everything that has befallen me as well the fact I went through that crazy stressful period multiple times including just recently where I'm still sick recovering my voice from it right like that was in a good way because it had a positive outcome where the passion allowed me to break to this right by the permission of Allah so again everything even the bad things are for a purpose so even like during times where I've had Family members

get diagnosed with a very serious condition you know in the past when that type of thing would happen I'd be all down about it but now maybe I'll cry once or twice but then you know even throughout that I'm remembering that was for a good reason so that's it right um no fatigue disease sorrow sadness hurt nor distress befalls Muslim even if it was a prick he receives from a thorn but that Allah expat some of his sins for that so any pain you go through you're Getting experation for your sins for that so that's

hug reassurance as well um one important Dua uh there's the Arabic version of this Dua so you can search up alkari 7-18 but oh Allah I seek Refuge at you from anxiety and grief weakness and laziness miserliness and cowardice the burden of debts and from being overpowered by men that is a huge one right so again make these duas you know ask Allah to forgive all of us for our s Of shortcomings please say a mean right very important um there's nothing wrong with wealth for one who fears Allah but good health for one who

fears Allah is better than wealth and a cheerful attitude is a blessing right so this is also important like some of us we lose our health in the pursuit of wealth but we got to remember what's truly important is health and Dean right so and be optimistic remember there's also a Hadith that the prophet sallallahu Alaihi wasallam was optimistic so follow the Sunnah and be optimistic trust in Allah and his plan there are two blessings which many people lose health and free time for doing good right so take advantage of the time you have fix

your health take care of your health okay there's also the five before five he e where it's like you know take care of your health before illness your youth before old age there's many different things of the five I mean there's too Many hadiths to fit on here I just got the 10 here and then another one whoever is afflicted by poverty and discloses it to people his poverty will not be relieved but whoever complains to Allah Allah will grant him provision sooner or later so make du to get you out of whatever situation you're

in okay so let's go ahead and wrap this up because it's probably over an hour long now I should have checked what time I started but I'm pretty sure it's over an hour Long now so when you're stressed it's easy to gain fat and ruin everything your digestion gets messed up it gets backed up this causes bloating you start getting more fat your hormones get messed up you feel terrible you got no energy least it could even lead to malnutrition due to poor absorption because your whole gut is backed up everything gets messed up your

immune system your hormones your mental state are all messed up you feel sore all the Time you get sick easily because your immune system gets messed up by the nervous system being all out of whack and disregulated your muscular recovery goes down motivation goes down libido goes down that might affect your relationship with your spouse Sleep Quality goes down energy levels go down stress anxiety depression goes up even further metabolism gets messed up slowed down body gains fat and and water weight and struggles to lose it wants to hold On to it your Dean could

be affected in a negative way by the low energy and negative mental state but if you're in that state right now use that state to make those deep duas to Allah out of desperation to get you out of it in that case it can actually bring you closer with Allah and Spark the momentum to get you out of it inshallah and of course if we remain stressed you are more prone to binge eating especially unhealthy Foods gaining fat hormones get more messed up Digestion backed up and the problem can get worse and worse in a

chronic compounding spiral negativity we need to fix ASAP so take how negative you are right now and use that desperation to make a deep Dua to Allah let tears come from your face and make those deep duas in the last third of the night in the last hour before uh you know M on a Friday um you know or just in general you can make Dua to Allah any time and things inshah will get better and Remember that Allah has created our bodies in perfect balance and if we do not take care of our nervous

system our Stress Management our mental state our health well your nervous system is going to affect your fat loss motivation energy libido metabolism how much you moveing how many calories you burn per day anxiety mental state stress overthinking your connection with Allah relaxation sleep recovery digestion immunity inflammation appetite and food Cravings so all these things get better when you take care of yourself and you remember Allah lot and all these things get worse if you neglect your sleep neglect your nutrition neglect your training and neglect your connection with Allah so those the four things we

need to fix okay when your nervous system is solid your Iman and your health are dialed in fat loss is easy your quality of life gets better digestion gets better you stop being Bloated you you stop being so hungry and craving unhealthy food your body is able to get the micronutrients and the food you eat and it excretes toxins better it excretes excess estrogen and cortisol better so that you can lose all this hormonal weight gain and water retention and body fat okay your immune system your hormones your mental state improve and you recover faster

from workouts you feel less sore you get sick less often okay reminder for myself first the four Weeks that I was burned out trying to make up for the staff deficit in the business alhamdulillah we pulled it off by the permission of Allah and now we're in the clear sometimes these things happen you got to work yourself out of it and you know if you mess yourself up you got to fix it okay even the expert gets messed up and alhamdulillah right you always got to have that positive attitude to see the good in it

because it allowed me to bring this passion and Expertise to you guys today because I've gone through it just like how you have motivation libido energy go up sleep quality improves metabolism is faster weight loss is easy and you drop all that water weight so your face is no longer puffy and Bloated but your face looks way better you see a very dramatic change in your face right away your Dean is possibly affected by Islamic reminders Islamic lifestyle reading the Quran by the fact that your energy Levels are better by the fact you generally feel

more positive and well-being and you have more to be grateful to Allah for but even in the depths of your depression or whatever else you go through or your stress or whatever you still have a lot to be grateful to a for you got two ears you wouldn't be listening to this if you didn't have two ears how many people don't even have an ear right how many people lose their hearing they become Deaf how many people become mute I was mute two days ago right because my voice is so messed up and it made

me appreciate the blessing of having a voice being able to speak being able to communicate Subhan Allah Allah blessed us with language and voice boxes and the larynx the organ responsible for speaking and when you get laryngitis you he lose that and Allah reminds you remember Prophet Zakaria Alam Allah had him not speak for three days as his sign You know before continuing the lineage so Subhan Allah you know it's just amazing the blessings that we have that we forget and Allah says in Surman over and over again from which of the blessings do you

deny it reminds us of all the blessings Allah has given us so read Sur often this is a great Surah to read to remind yourself I should have put some a from that on my list of aat see the Quran is so rich with aat Allah has given us so many aat that even when I picked 10 I still missed so many that would be just as good if not better so the Quran is so rich full of these things read the Quran it's going to help you with your mental state so much like more

than anything if you sit and Ponder don't just read it to check off the Box read it and understand it and apply it your life and your stress will get so much better uh and then that's going to help you lose weight too but most importantly it gives you a good deeds so That on you know the day of judgment you get the book on the right hand not the left hand inshallah and may Allah let us I'll be amongst those who receive our book in the right hand please say I mean um okay where

was I um metabolism faster yeah oh yeah your face gets leaner your de is oh yeah that's right and then because you're no longer like functioning all these stress hormones your appetite is normal you're self-regulated your body uses what it Needs Burns and excre the rest everything functions way better you get and stay fit health and healthy way more easily quality of life goes up so please apply what you learned today may Allah help you to apply this and remember that when your nervous system is good you know some of our clients we get them

eating 3,000 plus calories a day they're recovering well sleeping well feeling good losing fat building muscle pumps in the gym performance in the gym energy in The gym is great joints feel good Etc versus when you're stressed out anxious overthinking miserable stress and your body and mind are just destroyed and they're over taxed you and you don't have connection with Allah you could diet as hard as you want do tons of cardio and still struggle to lose fat and you'll be super miserable you'll mess up your metabolism your hormones everything gets worse and even if

you did manage to get in shape you'd be Miserable physically mentally and most importantly spiritually so we need to fix all that okay and of course the additional stress from these crazy diets only makes it worse it increases your coron more which is why you keep yo-yo dieting so fix your relationship with Allah fix your health remind yourself of the aat and Hadith covered earlier find new ones too read the Quran every day fix your daily habits for make Dua every day multiple times a day you know focus On your abata take your time that's

the biggest reminder here man like a man or woman whoever you're watching this like you're going to die one day I'm going to die one day we're all going to die one day I mean that's life Allah created death and life to test us to see which of us does best so remember that you're going to die one day and of course you got to take care of your responsibility doesn't mean like spend all day at the mjid don't work be broke and not provide For your family because Allah commanded us men to provide for

our family too and us and the women to to take care of the the kids in the home so fulfill your duties for the sake of Allah even your D obligations but never lose sight of your and be more concerned with the aspects of the rush towards walk towards the D that's important most important thing we covered today if if we could take this entire hour and 30 minutes whatever Crazy amount this thing is Subhan Allah um that would be like the one thing okay um and then yeah you'll be amazed by how much more

successful you become in both Dean and d and alall the negative symptoms go away and you live your best life for both Dean and D so again fix this by fixing your habits lifestyle mindset and of course your Dean implement the optimized Muslim mindset the health strategies we cover here if you implement all this you're Going to be way more successful in Bonia stronger healthier happier you're going to lose weight get healthy become your best in every area you're going to look good and feel good and if you have watched this entire video thank you

so much I appreciate you for giving me the opportunity to help you and paying attention to the whole thing I would like to invite you to join us okay because you're probably actually going to be a good fit if you just listen to Me talk for this long you're definitely going to be a good fit for the program inshallah so if you want personalized help with everything we covered today in our program we give you the exact habits the routines the systems the nutrition plan and recipes exercise plan and more and then we customize it

to you and your unique preferences responsibilities schedule lifestyle needs and we stay with you every step of the way with fast feedback guidance structure Accountability every single step of the way to ensure that you succeed by the permission of Allah subhana waala and that you never get tired of the food because we always make recipes we make adjustments to make sure you're getting results we make sure that we fix all these things and we also put you in a winning environment where both your dean and D are going to go up inshah because you're constantly

being reminded of Allah by The Company You Keep we have an Amazing Brothers group and an amazing sisters group we have amazing female coaches for the sisters and amazing male coaches for the brothers and because you have these supportive Co coaches and fellow peers who are winning overcoming challenges and supporting every step of the way to keep the right mindset and to stay on point with the habits and to win and overcome all your challenges because they're overcoming the same challenges day by day every single day for both Dean and D by the permission of

Allah you're going to see way more success okay so I'll either put an application or a calendar below or a link or something that you can fill an application to book a consultation and then from there we can see if this is a good fit for what you need inshallah so let me see how long oh my goodness upon Allah it's uh an hour and 13 minutes so computer's about to run out batteries alhamdulillah by the per of Allah Allah Permitted me to share all this and not let my computer die and this is what

Allah made easy for me to share today perhaps there were some points I missed uh perhaps there were some shortcomings perhaps there was something I may have done or said wrong so may Allah forgive me for that please say a mean please keep me in your duas inshah I hope to see you on the other side for the program um and I think that was pretty much everything I needed to cover today Um yeah I mean oh and I oh I will leave you with one more Hadith a man is upon the religion of his

friends so be mindful of the one who you befriend another reason why the environment of the program is such a key point is not only do you have the coaches but you have the peers who are on point with everything in D Andia and have overcome the same challenge of the time management kids whatever else you know if you got four kids we got guys with Six if you work 80 hours you got guys who work 100 you know if you have you know you think you have bad genetics we got guys who have overcome

worse genetics you know so any challenge you face we're going to make we're going to help you succeed by the permission of Allah and being in that right environment is going to elevat your Dean in dya again by permission of Allah so may Allah make you successful whether or not you join my program may Allah give You success and of course in our program may Allah continue to help us to help all of our clients please say a mean inshallah hopefully you'll become a client uh if this resonated with you again I'll attach the thingies

below inshallah we hope to see you on the other side asalam alaykum