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"Transform Your Lifestyle with Steve Pilot's Expert Advice"

Updated: Mar 2, 2023



Steve Pilot is a celebrity fitness coach and vegan nutritionist based in Bangkok, Thailand with over 20 years of experience in the trade.


He has arguably done it and seen it all when it comes to nutrition and fitness.


Here are his basics to help you lead a healthier life.





1. Take a 45-minute Nap


Taking naps has been proven to have immense benefits at least for most people except insomniacs.


Steve Pilot emphasizes that the actual times required by different individuals for naps will vary to a small extent based on their sleep cycle and age therefore it is important not to interrupt one's sleep cycle. The benefits of taking naps include

  1. Enhancement of short-term memory.

  2. Napping is known to boost athletic performance in some people

  3. Relaxation reduces fatigue and feelings of sleepiness.

  4. Increased alertness and reaction times to stimulus.

  5. Improved mood-reducing irritability in some people.

  6. Improved cognitive performance and better memory.



Steve Pilot cautions that napping may leave you feeling disoriented or be problematic for insomniacs nevertheless for most people, the benefits are immense.



2. Include Lots of antioxidants in Your Diet


According to Steve Pilot, embracing a diet high in antioxidants has many benefits such as


  1. Decreasing the risk of contracting heart disease and some forms of cancer.

  2. Antioxidants free the body of impurities and scavenge bad elements in the body cells thereby countering the destruction caused by oxidation.

  3. Antioxidants can slow down the aging process, leave you feeling energized and reduce stress.

  4. Neutralizing radical cells


It is however important to note that the adage, “too much of anything can be bad for you holds weight” so it is recommended to take antioxidants in reasonable quantities and consult a physician or nutritionist if necessary.


3. Add High-Quality Coffee to your Diet




Steve Pilot says coffee is rich in antioxidants, and nutrients and has several benefits attached to it.


  1. Reduced fatigue and increased energy levels.

  2. Coffee is known to burn fat.

  3. Improved physical performance.

  4. Coffee contains nutrients such as vitamins B2, B3, B5, manganese, potassium, and niacin.

  5. Lowering type 2 diabetes.

  6. Protection from dementia and Alzheimer's disease.

  7. Lowering the risk of Parkinson's disease.

  8. Liver protection.

  9. Combatting depression and arousing feelings of happiness.

  10. Lower risk of some cancers such as cancer of the liver and colorectal.

  11. Lowers risk of stroke and heart disease.

  12. Increased life span

  13. Extremely wealthy n antioxidants.




It is important to note that taking coffee does not guarantee you a bed of roses and may be associated with problems in some people including insomnia, restlessness, and toxicity therefore it is advisable to take it in moderation earlier in the day and seek nutritional or medical guidance if necessary.



4. Embrace Intermittent Fasting


Research has proven that intermittent fasting does more than just burn fat.


  1. Reduces insulin resistance thereby promoting bold sugar regulation.

  2. Helps to Fight Inflammation.

  3. Improving Blood Pressure, Triglycerides, and Cholesterol Levels thereby improving heart health.

  4. Delays aging and increase life span.

  5. Aids in the prevention of cancer and to increase the effectiveness of chemotherapy.

  6. Boosts brain functioning and aids in the prevention of neurodegenerative disorders.

  7. Facilitates loss of weight by limiting the intake of calories and boosting metabolism.

  8. Increases weight loss, muscle strength, and the secretion of growth hormones.

Fasting may not be ideal for everyone even though it has been proven by science and research to have immense benefits.


Diabetics or persons with low blood sugar could face danger as a result of fasting leading to spikes and crashes in blood sugar levels.


Medical supervision is recommended for older adults, adolescents, underweight persons, or those with underlying health conditions.
Also, be sure to stay hydrated and prevent hyperphysical activity before or during fasting.


5. Be Sure to Exercise


Exercise is associated with immense benefits that are guaranteed to improve your quality of life.


  1. Exercise helps manage mental stress.

  2. Exercise helps you to manage weight.

  3. Exercise helps to combat health ailments and diseases such as stroke, depression, anxiety, some forms of cancer, metabolic syndrome, high blood pressure, type 2 diabetes, and arthritis.

  4. Exercise improves mood

  5. Exercise can help you have a better sex life.

  6. Exercise boosts energy

  7. Exercise improves your quality of sleep.

  8. Exercise can help you relax, have fun and meet new people.


The approach you choose to take when exercising matters and must be well-planned to avoid injury.
Steve Pilot advises that it may help to enlist the help of a fitness trainer/Coach or get tips from more experienced people.


6. Learn to do Handstands


Handstands are not to be taken lightly even though it may be easy to do so.


Steve Pilot points out that the benefits one could accrue are numerous so for that matter they are something to give a shot if you can.




  1. Handstands slow the aging process

  2. The handstand posture reverses blood supply which boosts blood purification.

  3. Improve bowel movement.

  4. Help to manage breathlessness.

  5. Increased concentration and focus.

  6. Improves balance/Stamina.

  7. Relax the nervous system.

  8. Boost Immunity

  9. Improves skin.


It may be advisable to start small and gradually do more drills as opposed to starting aggressively which could result in injury.


7. Make Sure You Eat Right


Finally, Steve Pilot advocates for eating right saying it is the single best gift that you would ever give yourself or your loved ones, and it isn't rocket science.


The benefits are unmatched.


  1. Easier to lose and manage weight

  2. Improved heart health

  3. Stronger, healthier bones and teeth

  4. Improved memory and brain health

  5. Better mood (Less irritability)

  6. Higher energy levels




Eating right may entail leaving foods including those you love so much and adopting new foods you loathe.




The essence of eating right is really about giving your body the best you can in carefully managed quantities and hey you could occasionally eat that food you so crave but feel is not right for you as long as you are disciplined enough not to throw eating right into the trash.





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