Scroll down social media or flip any magazine, and more than likely, you’ll find countless images of “perfect” bodies. However, amid this visual overload, what’s often missing is this: a clear path to genuine health and fitness without the allure of quick fixes and unrealistic expectations.
“The point of a great body is so you can truly experience life,” says Ronan Diego, the director of Health Programming at Mindvalley. And in an episode of The Mindvalley Show with Vishen, he shares invaluable insights into achieving just that.
Watch the full 39-minute episode:
Ronan Diego’s Unique Approach to Health & Fitness
Ronan Diego de Oliveira—or “Ronan Diego” for short—is not your typical fitness guru by any means. What sets his approach to health and fitness apart is his deep appreciation for the diversity of body types.
The unfortunate reality is, many people are on a quest for what they perceive as the “perfect” body, striving to attain a physique like that of J.Lo or Arnold Schwarzenegger. And more often than not, they find themselves under self-imposed pressure that leads to anxiety and extreme restrictions, even affecting their social lives.
“This,” explains Ronan, “is when people use fitness to serve the ego, not serve the body.”
So he champions a different path—one that doesn’t restrict you to a single, predefined ideal. In his own words, “I’m going for what my body can do and what my body can feel like.” And it follows a more holistic perspective and recognizes the uniqueness of every individual.
His programs on Mindvalley—the 10X Quest and Beyond Fasting Quest—reflect this perspective and offer a range of options to suit your specific needs and goals. So whether you’re starting your health journey, seeking to optimize your fitness routine, or going into the fascinating world of intermittent fasting, Ronan has a program tailored for you.
How Can You Level Up Your Health & Fitness? Ronan Diego Explains
Considering that weight loss and physique improvement are top motivations for Americans’ dietary choices, it’s worth considering effective strategies to achieve these goals.
Ronan highlights three key ideas in the sit-down with Vishen: mindful eating, intermittent fasting, and 15-minute workouts. Let’s explore each to understand how they can transform your health and reshape your body.
1. Mindful eating
Mindful eating is, as Ronan puts it, “why eat, when to eat, how to eat—the habits around eating that make that experience something more intentional.”
It doesn’t require you to starve or eliminate entire food groups. Instead, it focuses on the quality of your meals, the timing of your eating windows, and the intentionality behind your choices.
Moreover, research has shown that mindful eating can contribute to sustainable weight loss. It helps individuals make healthier food choices and manage emotional eating.
By cultivating a mindful approach to nourishment, you can develop a healthier connection with your body and its nutritional needs.
2. Intermittent fasting
Intermittent fasting can be a game-changer for burning fat and boosting your metabolic health. In his interview with Vishen, Ronan emphasizes the significance of intermittent fasting, showing you how to leverage this powerful tool for your benefit.
“Fasting has this message to the body that is very interesting,” he explains. “There is a time of the day that you’re going without [food] and you are showing your body that it is resourceful.”
The thing is, you may start feeling a little bit of hunger, and you may feel a desperation to eat. However, according to Ronan, the body is not that fragile; you can “go through 14, 16 hours without food and tap into your resources.”
One thing to highlight, though, is that while this practice can offer numerous benefits, including improved cognition and fat loss, it’s essential to approach it with awareness. For instance, when it comes to intermittent fasting for women, fasting beyond 14 hours may not be advisable as it can affect hormonal balance.
3. The 10X fitness
Spending hours in the gym and grinding through workouts is okay, if that’s your cup of tea. However, if you prefer something less time-consuming yet want “more energy, more strength, more speed, and more endurance,” Ronan introduces a revolutionary concept—the 10X program.
It’s about a minimalist workout. These are based on high-intensity interval training (HIIT) and are designed to optimize muscle growth efficiently.
Let’s take push-ups, for example. Ronan explains that doing a large number of them quickly may not be the most effective way to build muscle. Instead, he suggests doing push-ups slowly, focusing on good form, and keeping your muscles under tension for as long as possible. This full-body workout can lead to better muscle mass and is more effective than doing many push-ups quickly.
The best part about this 10X workout? The recommended time is 15 minutes, twice a week.
And the result? A leaner, more powerful physique that reflects your commitment to your health.
Take the Next Step
When it comes to your health and fitness, remember the philosophy of Ronan Diego: It’s about serving your body, not your ego. It’s not just about how you look, how you feel, and what your body can do.
So if you want to learn to make intentional choices that resonate with your body’s needs, explore Ronan’s transformative programs on Mindvalley:
- 10X Quest for efficient and time-effective workouts, and
- Beyond Fasting Quest for a mindful approach to nutrition and intermittent fasting.
The great thing is, when you sign up for a Mindvalley account (at no cost), you can watch the first classes for free. So, you have a chance to try before you fully dive in.