{"id":70243,"date":"2023-11-15T08:12:08","date_gmt":"2023-11-15T00:12:08","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=70243"},"modified":"2025-10-08T12:58:27","modified_gmt":"2025-10-08T11:58:27","slug":"ronan-diego","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/ronan-diego\/","title":{"rendered":"Today\u2019s health &amp; fitness trends serve the ego, not the body\u2014expert Ronan Diego explains why"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Scroll down social media or flip any magazine, and more than likely, you&#8217;ll find countless images of \u201cperfect\u201d bodies. However, amid this visual overload, what\u2019s often missing is this: a clear path to genuine health and fitness without the allure of quick fixes and unrealistic expectations.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>The point of a great body is so you can truly experience life<\/em>,\u201d says <strong>Ronan Diego<\/strong>, the director of Health Programming at Mindvalley. And in an <a href=\"https:\/\/podcast.mindvalley.com\/learn-how-to-transform-your-relationship-with-exercise-and-fasting\/\" target=\"_blank\" rel=\"noreferrer noopener\">episode<\/a> of The Mindvalley Show with Vishen, he shares invaluable insights into achieving just that.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Watch the full 39-minute episode:<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Ep #015 | Learn How To Transform Your Relationship with Exercise and Fasting - Ronan Diego\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/XIS8Ds_e2mM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Ep #015 | Learn How To Transform Your Relationship with Exercise and Fasting &#8211; Ronan Diego<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ronan-diego-s-unique-approach-to-health-amp-fitness\">Ronan Diego\u2019s unique approach to health &amp; fitness<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ronan Diego de Oliveira\u2014or \u201cRonan Diego\u201d for short\u2014is 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 <a href=\"https:\/\/blog.mindvalley.com\/body-types\">body types<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The unfortunate reality is, many people are on a quest for what they perceive as the \u201cperfect\u201d 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>This<\/em>,\u201d explains Ronan,<em> <\/em>\u201c<em>is when people use fitness to serve the ego, not serve the body<\/em>.\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So he champions a different path\u2014one that doesn\u2019t restrict you to a single, predefined ideal. In his own words, \u201c<em>I\u2019m going for what my body can do and what my body can feel like<\/em>.\u201d And it follows a more holistic perspective and recognizes the uniqueness of every individual.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">His programs on Mindvalley\u2014the <a href=\"https:\/\/blog.mindvalley.com\/an-introduction-to-10x\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>10X<\/em><\/a> Quest and <em>Beyond Fasting<\/em> Quest\u2014reflect this perspective and offer a range of options to suit your specific needs and goals. So whether you\u2019re 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.<\/p>\n\n\n\n<iframe \n src=\"https:\/\/quiz.mindvalley.com\/body-types\" \n width=\"99%\" \n height=\"700\" \n frameborder=\"0\" \n scrolling=\"yes\"\n title=\"Discover Your Unique Body Type\"\n style=\"border: 2px solid #A004EC; border-radius: 8px;\">\n<\/iframe>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-can-you-level-up-your-health-amp-fitness-ronan-diego-explains\">How can you level up your health &amp; fitness? Ronan Diego explains<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Considering that weight loss and physique improvement are <a href=\"https:\/\/www.globenewswire.com\/news-release\/2021\/05\/19\/2232648\/0\/en\/2021-Food-Health-Survey-Pandemic-Food-Habits-Start-to-Wane-While-Positive-Approaches-to-Diet-and-Health-Grow.html\" target=\"_blank\" rel=\"noreferrer noopener\">top motivations for Americans\u2019 dietary choices<\/a>, it\u2019s worth considering effective strategies to achieve these goals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ronan highlights three key ideas in the sit-down with Vishen: mindful eating, intermittent fasting, and 15-minute workouts. Let\u2019s explore each to understand how they can transform your health and reshape your body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-mindful-eating\">1. Mindful eating<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mindful eating is, as Ronan puts it, \u201c<em>why eat, when to eat, how to eat\u2014the habits around eating that make that experience something more intentional<\/em>.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It doesn\u2019t 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Moreover, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a> has shown that mindful eating can contribute to sustainable weight loss. It helps individuals make healthier food choices and manage emotional eating.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By cultivating a mindful approach to nourishment, you can develop a healthier connection with your body and its nutritional needs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-intermittent-fasting\">2. Intermittent fasting<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<a href=\"https:\/\/blog.mindvalley.com\/types-of-fasting\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Fasting<\/em><\/a><em> has this message to the body that is very interesting<\/em>,\u201d he explains. \u201c<em>There is a time of the day that you\u2019re going without [food] and you are showing your body that it is resourceful.<\/em>\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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 \u201c<em>go through 14, 16 hours without food and tap into your resources<\/em>.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One thing to highlight, though, is that while this practice can offer numerous benefits, including improved cognition and fat loss, it\u2019s essential to approach it with awareness. For instance, when it comes to <a href=\"https:\/\/blog.mindvalley.com\/intermittent-fasting-for-women\/\" target=\"_blank\" rel=\"noreferrer noopener\">intermittent fasting for women<\/a>, fasting beyond 14 hours may not be advisable as it can affect hormonal balance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-the-10x-fitness\">3. The 10X fitness<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Spending hours in the gym and grinding through workouts is okay, if that\u2019s your cup of tea. However, if you prefer something less time-consuming yet want \u201c<em>more energy, more strength, more speed, and more endurance<\/em>,\u201d Ronan introduces a revolutionary concept\u2014the 10X program.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s about a minimalist workout. These are based on high-intensity interval training (HIIT) and are designed to optimize muscle growth efficiently.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s 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 <a href=\"https:\/\/blog.mindvalley.com\/full-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">full-body workout<\/a> can lead to better muscle mass and is more effective than doing many push-ups quickly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best part about this 10X workout? The recommended time is 15 minutes, twice a week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And the result? A leaner, more powerful physique that reflects your commitment to your health.<\/p>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CUqOg0rIJh6\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CUqOg0rIJh6\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CUqOg0rIJh6\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Ronan Diego | Holistic Health Mentor (@ronandiegoinsta)<\/a><\/p><\/div><\/blockquote> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-take-the-next-step\">Take the next step<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When it comes to your health and fitness, remember the philosophy of Ronan Diego: It\u2019s about serving your body, not your ego. It\u2019s not just about how you look, how you feel, and what your body can do.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So if you want to learn to make intentional choices that resonate with your body\u2019s needs, explore Ronan\u2019s transformative programs on Mindvalley:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><em>10X Fitness <\/em>Quest<\/strong> for efficient and time-effective workouts, and<\/li>\n\n\n\n<li><strong><em>Beyond Fasting<\/em><\/strong><strong> Quest <\/strong>for a mindful approach to nutrition and intermittent fasting.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The great thing is, when you <a href=\"https:\/\/www.mindvalley.com\/signup\/?utm_source=blog_inline_link&amp;utm_campaign=evergreen_freemium&amp;utm_medium=end_of_article&amp;otag=mv_blog_freemium\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sign up for a Mindvalley account<\/strong><\/a> (at no cost), you can watch the first classes for free. So, you have a chance to try before you fully dive in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Welcome in.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Scroll down social media or flip any magazine, and more than likely, you&#8217;ll find countless images of \u201cperfect\u201d bodies. However, amid this visual overload, what\u2019s often missing is this: a clear path to genuine health and fitness without the allure of quick fixes and unrealistic expectations. \u201cThe point of a great body is so you [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":70485,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[30],"tags":[2043],"series":[3613],"area-of-growth":[3405],"outcome":[3437],"featured":[3863,3867,3860],"coauthors":[329],"class_list":["post-70243","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","tag-10x","series-profiles","area-of-growth-beauty","outcome-body-image","featured-ap3-en","featured-cp5-en","featured-op1-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Ronan Diego On Why Health &amp; Fitness Trends Serve the Ego, Not the Body<\/title>\n<meta name=\"description\" content=\"Your body is unique, so why seek to have one like J.Lo or Arnold? Discover how to transform your health and fitness with expert Ronan Diego.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mindvalley.com\/blog\/ronan-diego\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ronan Diego On Why Health &amp; Fitness Trends Serve the Ego, Not the Body\" \/>\n<meta property=\"og:description\" content=\"Your body is unique, so why seek to have one like J.Lo or Arnold? 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