From New York Times best sellers to one that fell far short of expectations, I’ve realized that while many books have some good information, they overcomplicate the message that really needs to be spread. I’ve read books on everything from why we gain fat to how to build muscle, low-carb diets to “magic bullet” protein trends, and even how to live longer and fight disease.

What I learned was that despite some great information, we were missing the bigger picture. So I put together the world’s simplest book proposal, which has been rejected over…and over…and over again.

A big reason so many people struggle with diet and exercise is because the majority of diet and exercise books have overcomplicated the real issues.

At first, I thought it was me. Maybe my ideas are stupid. Then again, three of my books have been “best sellers,” and one of them even hit #4 of the New York Times best seller list.

Then I saw this message the other day on Facebook.

And I realized that some people don’t need another book. They just need information, some clarity and direction, and the occasional cheese sandwich.

Because no one will publish my simple book concept (which works), I’m sharing the lessons for free to fight back against ideas like activated charcoal (no, it won’t detox your body) and every other ridiculous, money-driven cause that has a terrible ROI for your health.

Solving The Diet Book Crisis

The hook: A big reason so many people struggle with diet and exercise is because the majority of diet and exercise books have overcomplicated the important issues, resulting in more stress and worry, billions of dollars spent on supplements, and creating inaccurate scapegoats (Carbs, dietary fat, gluten, lactose, “toxins”, laziness, dessert, etc.) that inevitably lead to diet failure and learned helplessness.

The result: too many people feel their bodies are broken, nothing can change, and internally they struggle with how they look and feel.

Want a better, healthier life? Forget what you’ve learned and just apply these 10 simple lessons. 

1. Sleep.

2. Smile.

3. Eat proteins, vegetables, and fats.

4. Drink water.

5. Ignore all detoxes, cleanses, and magic pills. Save your $$

6. Accept that there is NOT “one problem” that causes weight gain or makes weight loss difficult.

7. Have sex.

8. Move/exercise to fight stress—the type of exercise is your choice, but do it often.

9. Be good to others.
   

10. Embrace imperfection, with diet, exercise, and even your appearance. It’s OK. You’re human. Bad days happen. -Repeat often.

Sure, it’s short. But when the advice is applied to my clients, I’ve seen crazy results. Since no publisher wants it, you can take it for free. Try it out and tell me how it works.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Diet Book No One Will Write (So I’m Sharing It For Free) appeared first on Born Fitness.

The reality: If you believe surveys, more than 31 million American’s skip breakfast because they feel they don’t have time (if you don’t want breakfast that’s another story), and 42 percent of “quick food patrons” would like McDonald’s breakfast for their next morning meal.

Healthy breakfasts? They’re just not as easy you’d like, which is why instead of cooking healthy recipes or eating foods high in protein you’re grabbing a sugar-filled granola bar on the way out the door.

You time is valuable, which is why we created a simpler solution. You want quick, healthy meals, and that's exactly what this high protein breakfast offers.

You time is valuable, which is why we created a simpler solution. You want quick, healthy meals, and that’s exactly what this high protein breakfast offers.

The best part: there’s no cooking involved, whatsoever.

The formula is simple: add the mouth-watering combination of peanut butter and banana to diet staples, oats and protein, and spike it with a few extra healthy foods, and you have peanut butter banana protein overnight oats.

Why it’s a Healthy Recipe

The fiber in the oats and the healthy fats in the chia seed and peanut butter will keep you fuller for longer because fiber and fat slow down digestion (this is a good thing). The yogurt adds a creamy thickness that gives a slight tart twist to the sweet banana and the salty peanut butter combination. This is where your taste buds will thank you.

Spend less than 5 minutes putting it together in a bowl, and voila you have a hearty, protein-rich breakfast waiting to make your mornings a little better.  

[Editor’s note: this also happens to be Born Fitness CEO Adam Bornstein’s go-to preworkout meal.] 

Ingredients

Serving size: 1 serving

Creation time: ~5 minutes (plus overnight time to let it properly soak and become even better tasting)

• ½ c old-fashioned oats
• ¾ c unsweetened vanilla almond milk
• 1 tbsp. chia seed
• 1 tbsp. all-natural creamy peanut butter
• 1 tbsp. peanut butter powder*
• ½ banana, diced
• ¼ c non-fat plain Greek yogurt
• ½ scoop protein powder**
• 2 packets of Truvia (or sweetener of choice)
• Dash of cinnamon
• Honey, raw and unfiltered (optional)

**We recommend a vanilla, banana or peanut butter flavored protein powder for this recipe. We used Athletic Greens grass-fed whey, vanilla flavor.

Directions

1. Add all ingredients together in a bowl (or mason jar). Mix until combined. Refrigerate overnight. Technically, you only need to 2.5 to 3 hours before it’s ready to eat, so feel free to make this recipe at any time of the day. Drizzle with honey, if desired. 

Nutritional Information & Macros

Dietary Information: Vegetarian, Gluten free (if gluten-free oats are used), High Fiber

Macros per serving*:

459 calories

15g fat

50g carbs

31g protein

*Yes, some people might consider this a hearty breakfast. So if you want, simply cut the recipe in half or separate into 2 bowls and enjoy on separate days, or have the second half as an afternoon snack.

READ MORE: 

Another Fast, Easy, Healthy Breakfast: Eggs on the Go

PB&J Protein Snack Balls

Peanut Butter Protein Rice Krispies Treats

The post Peanut Butter Banana Protein Overnight Oats appeared first on Born Fitness.