THE NEW FITNESS: Forty Years Old Dad in Twenty Years Old Body: How I eat, train and rest for healthier, happier and longer life.

· Jan Zavrel

About this ebook

Read about my transformation from insecure, chubby, stressed, bored and restless introvert to happy and healthy Superhuman.

Discover the hybrid-energy system and find out the difference between sugar-burners and fat-burners.

Learn what to eat to become a lean, mean, fat-burning machine. 

Find out why all popular diets based on caloric restriction eventually fail and how to effortlessly lose weight without eating less and exercising more. 

Follow the Superhuman weight-loss protocol and prepare your body for the included Superhuman meal plan.

Get more tips about training, grounding, mindfulness, and restorative sleep for a healthier, happier and longer life.

Here's the list of chapters:

Chapter 1. About me

Chapter 2. About this book

Chapter 3. My ultimate life goal

- Why we grow old

- How we grow old

Chapter 4. Fitness is a business

Chapter 5. Me and food

Chapter 6. The hybrid-energy system

- Fuel sources

- Fuel production

- Fuel storage

- Fuel burning

Chapter 7. Abusing the energy system

- Constant hunger

- Frequent eating

- Insulin resistance

- Fatty liver

- Accelerated aging

- Cancer

Chapter 8. Fixing the energy system

- Counting calories (why not)

- Fasting

- Superhuman diet

- Kryptonites

- Nutritional hormesis

- Supplements

- Superhuman meal plan

- Superhuman weight-loss protocol

Chapter 9. Physical training

- Weight lifting

- Moving around

- Non-nutritional hormesis

Chapter 10. Mental training

- Mindfulness

- Creativity

Chapter 11. Sleep

About the author

My name is Jan Zavrel, and I am a biohacker, iOS & web developer, author, teacher, lifelong learner, and Evernote Certified Consultant.

My ultimate goal is to live long enough to live forever. I got inspired by Ray Kurzweil's book Transcend: Nine Steps to Living Well Forever ( I consider it a privilege to wake up each morning, inhale and greet a brand new day. I learned the hard way that being alive can't be taken for granted when my 26 years young wife died from cancer. 

My consulting services are focused on nothing less than to help you redesign your lifestyle so you can live a healthier, happier and longer life. Ultimately, to live forever. 

On my journey to eternity, I embrace the philosophy of Jeff Olson's Slight Edge (, which regularly reminds me, that I can achieve anything I want and all it takes is to give it just a few minutes each day and stay persistent.

As a high-school student, I started with Pascal programming on MS-DOS in 1994. Later I discovered the potential of the web while working for a German-based company Caatoosee, where I was creating the top of the line web shop for than famous Breuninger Mode & Beauty online kaufen. 

In 2000, I co-founded with my former classmate WEBXP company, where we were building websites and web applications for local businesses. At that time I also designed, developed and published one of the first the so-called discussion systems with groups and private messaging. These were quite popular before Facebook became the worldwide success. 

In 2008 when iPhone SDK was introduced, I moved to mobile apps world and soon published my first app, the French Verbs Dictionary for iPhone. 

In 2015 I founded BOHEMIAPPS which evolved from a simple platform for my iOS apps to the e-learning project (, and in 2016 I joined Udemy ( where I had so far the opportunity to teach over 40.000 students, mostly about iOS and web development. I love to learn new things, and I discovered that I could learn even more by teaching and sharing my knowledge with others. I believe that any student is only as successful in understanding the topic as the teacher is in explaining it correctly. Simply put, there is no such thing as a bad student, only a bad teacher. My lifelong learning mission is to share what I know and present it in the best understandable way so my students can benefit from it. I respect their time, and I always try to do my best to bring them a quality education.

I believe that anyone can teach, so in 2016, I published my first book, THE DIGITAL INSTRUCTOR: How to Achieve Financial Freedom with Online Teaching (, to help new teachers start their online business. 

In 2017, I focused primarily on productivity, became Evernote Certified Consultant, and wrote my second book, THE SYSTEM2: Productivity Toolbox Built on the Evernote Platform ( where I explain my unique approach to Evernote as both the digital cabinet and the powerful task manager based on tags.

In 2018, I created Total Web Development Course (, which is my most comprehensive online course for beginners. I'm pretty sure that anyone can code and learning this skill is an excellent investment in the future for young students. They don't need to know anything more than how to turn on the computer and run a web browser. I will make them full-stack web developers in only a couple of hours.

In 2019, I wrote my latest book, THE NEW FITNESS: Forty Years Old Dad In Twenty Years Old Body (, which is about my transformation from an insecure, chubby, stressed, bored and restless introvert to happy and healthy Superhuman.

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