Free Report

THE MOST
CRUCIAL FORMULA
FOR HEALTHY SCIENCE
BASED WEIGHT LOSS

JOSH VARTHALITIS - PN 1
www.FitPillars.com
 ABOUT THE AUTHOR / INTRODUCTION
You’re probably wondering who the heck is this Josh guy, right?

Well, I’m a normal person, like you actually. A few years back, I decided to take my health
seriously. You see, I was going up the stairs at my home, huffing and puffing. We’re talking
about fifteen steps in total, so I was in a pretty bad shape. And this at the age of 24, pff.
Although with clothes on, you couldn’t really tell, as I was skinny fat.

But to give you more perspective, here’s a before picture of me in a bathing suit:

It didn’t look that bad, but from a physiological standpoint, I was basically bones with a
layer of fat on top. No muscle definition whatsoever. I can honestly say, I didn’t like what I
was seeing in the mirror.

That moment, along with some other life stuff that happened, made me realize it was time
for some radical changes. Still, I was totally ignorant when it came to nutrition and train-
ing. I didn’t know where to even start and had a million questions that needed answering.

Things like:

• What’s the best diet to follow?

• How should I eat if I want to lose weight or build muscle (or both)?
• Should I eat or skip breakfast to lose weight?
• Is counting calories important for weight loss?
• Should I stop eating late at night?
• Should I cut down carbs, fats, both?
• How can I lose that dreaded belly fat?

The list went on and on. And this is actually what this free report is all about!

In this report, you will learn the most crucial formula that governs weight loss and stops
the majority of people from achieving their fitness goals (if not applied properly).

But why should you even care? What qualifies me to do so?

Well, it’s already been five years down the road for me. Although it all started as a silly little
goal of mine, this “fitness” thing has grown into a passion, a life’s purpose actually. But
let me tell you, at first, it wasn’t easy. There were lots of ups and downs, failures and set-
backs.
THE MOST CRUCIAL FORMULA FOR HEALTHY SCIENCE BASED WEIGHT LOSS - JOSH VARTHALITIS, PN1
I wasn’t seeing the results I wanted. I was feeling frustrated and wanted to give up, more
than once. But I was committed, so I somehow kept on going until I finally started seeing
progress and light at the end of the tunnel.

I eventually saw the transformation of my own body, going from 25% down to 10% body
fat. While getting stronger and building a great physique in the process.

Here’s a recent photo so you can compare:

Now that’s much better, right?

This education journey took many months of researching, and still continues to this day.
Reading all sorts of articles, books, listening to podcasts, going through studies. But it re-
quires way too much time. Most people do not have the willingness or luxury to go through
such a process. So I wanted to help others speed up this learning curve as much as possible
and enable them to live a healthy, fit life (as well as get a rocking body of course).

However, I know there are way too many “gurus” and Instagram experts” out there, so I
wanted to have someone other than myself verify my knowledge. Nutrition, after all, is very
delicate and important subject. Wrong advice could actually cause physical harm to others
so it’s not something I take lightly.

That’s why I’m proud to say I’m a PN 1 Certified Nutrition Coach.

Enough about me though. It’s time to jump right in and start learning some stuff. I hope
you enjoy this report. I’m certain if you follow the advice within, you will see dramatic
changes in your body and the quality of your life in general.

I know this sounds kinda cheesy.

If you think about it though, your body is a vessel that allows you to experience this thing
we call life. The better the vessel, the better the experience.

THE MOST CRUCIAL FORMULA FOR HEALTHY SCIENCE BASED WEIGHT LOSS - JOSH VARTHALITIS, PN1
 THE MOST CRUCIAL FORMULA
FOR HEALTHY SCIENCE BASED WEIGHT LOSS
Have you ever wondered why men have nipples? It’s pretty straightforward why women
have. We are mammals and the breastfeeding process would be impossible without them.
But what is the reason that men have as well?

Other than nerve stimulation during sexual intercourse, it seems they do not offer any other
vital function. So how come they’re still around? Well, the answer is pretty darn simple.

It’s a part of the process an embryo goes through in the beginning stages of life, that has
not changed for millions of years 1,2. It hasn’t changed because it has not been deemed as
important enough of a reason to cause such an adaptation on our DNA. Nipples, after all,
aren’t that bad, right? They aren’t holding us back in any way, so they get to stick around.
The same pretty much applies to wisdom teeth as well 3. My point here is, biologically
speaking, we haven’t really changed that much since our ancestors (Homo sapiens) was
roaming the wilderness hundreds of thousands of years ago.

However, since the industrial revolution, our environment over the last two hundred years,
has radically transformed. And this is even more evident over the last thirty years with the
exponential technological advances. Food supply and availability has never been that high
before 4. And that’s an amazing accomplishment, having less and less people struggling to
be properly fed, year after year. On the flip side though, the obesity rates have been steadily
growing ever since 5.

We can’t change our environment, at least on a macro level. We have to adapt, perhaps
change our environment on a micro level and retrain how we go about our diet and eating
habits. That is unless you are at a normal body fat percentage, with enough healthy habits
ingrained already. If that’s you then kudos! But for most people (including myself grow-
ing up), unfortunately, this is not the case. And for most people, some (or a lot of) fat loss
is probably going to be a significant factor when it comes to their body image, confidence
and, of course, health and wellbeing.

So, how should we go about this? Let’s start at the very beginning.

What is the definition of healthy weight loss?

It is the reduction of body weight (and maintenance thereafter) primarily from adipose tissues
whilst preserving muscle mass and maintaining a healthy metabolism.

So, when we are aiming for weight loss, simply seeing the scale go down is not the end all
be all of the equation. Going on juice cleanses, doing water fasting, eliminating entire food
groups (hint: Keto) or straightforward starving can help you lose weight BUT it comes at a
cost and almost always, is never sustainable (nor healthy for that matter).

Instead, when aiming for healthy weight loss, we want our weight reduction to be primarily
from body fat stores. And by doing so, we get to preserve as much muscle mass as possible.
But you might be thinking, “Who cares If I lose some muscle as well?”. Why are muscles
all that important when it comes to weight loss?

Well, the answer is pretty simple. Muscles require almost 300% more energy than body
fat does 6. Yes, you read that right, that wasn’t a typo. Almost three hundred percent more.
Therefore, by preserving muscle mass, your body’s energy needs will remain high and your
metabolism will stay active and healthy as well.

Now that we’ve covered what healthy weight loss actually is, let’s see what this crucial
weight loss formula looks like. Ready? Here we go:

W=EI-EO
Simple enough of an equation, right? It’s so darn important though, so let’s break it down,
leave no stone unturned.
THE MOST CRUCIAL FORMULA FOR HEALTHY SCIENCE BASED WEIGHT LOSS - JOSH VARTHALITIS, PN1
The variables stand for:

W = Weight
EI = Energy In (through food)
EO = Energy Out (via physical activity, exercise, chores, breathing, etc)

Using this equation, there are a grand total of 3 scenarios that can take place.

Weight Maintenance

When the energy coming in our body matches the energy going out, weight stays pretty
much the same. In fancy terms, this is called Homeostasis 7 and the end result of the equa-
tion is zero, meaning no change (e.g. 2 - 2 = 0).

Weight Gain

When the energy coming in our body exceeds the energy going out, the end result is weight
gain (e.g. 2 - 1 = 1).

Weight Loss

Finally and more importantly, when the energy coming in is less than the energy going out,
the end result is weight loss. (e.g. 1 - 2 = -1)

This is called energy balance and it has been scientifically proven over 8 and over 9 again.

Now let’s look at an example of how this practically plays out and how it affects our body
composition.

The human body is a system. And all systems consist of various parts. The body for exam-
ple is comprised of organs, muscles, bones, etc that work together to perform a purpose,
that is to survive.

Now, let’s look at a funny analogy by one Zach Pridgen 10 using another system, in this case,
a car. Which also consists of various parts and its purpose is to transport people from point
A to point B. And if we could compare the two, it would be something like this:

* Engine = Brain
* Chassis = Spine
* Battery = Heart
* Oil Filter = Kidney
* Knees = Suspensions
* Leg Muscles = Transmission
* Axis = Skeletal Mass
* Radiator = Hypothalamus
* Air Filter = Nose
* Door Hinges = Scapula & Humerus
* Paint = Skin
* Windshield Wipers = Eyelashes
* A/C = Lungs
* Fuel Tank = Stomach

A neat analogy and a very helpful one. But there are some things that are not quite right,
such as the A/C = Lungs for example. Cars can function just fine without an A/C, where-
as the human body can only survive for just a few minutes without oxygen (or up to 24.03
mins, if you are Aleix Segura 11).

Another so and so pair, which, for weight loss purposes, is important for us to fully un-
derstand, is the Fuel Tank = Stomach. True, both the Fuel Tank as well as the Stomach hold
fuel/food that can be used by the car or body respectively.

But let's not forget about the Reservoir (reserve tank) and how that comes into play.

THE MOST CRUCIAL FORMULA FOR HEALTHY SCIENCE BASED WEIGHT LOSS - JOSH VARTHALITIS, PN1
The Reservoir is a backup source of fuel that is filled up when there is a surplus of fuel
coming in so it can be used when there is a shortage in the primary source. Pretty much
every single car has one. It’s the light that goes on to let you know you’re low on fuel. But
how does the Reservoir translate to the human body? You probably already know that, it’s
called Body Fat.

Despite the fact there’s not light going on and off, when there is a surplus of food (energy
coming in), our body stores this extra energy as body fat for future use. Which makes our
weight go up on the scale. On the flip side, when there is a lack of food (less energy coming
in), our body can tap into its own fat stores to keep us going. And of course this translates
to weight loss. And the human body is so amazing, it can keep us alive with no food at all
for quite a bit (up to 28-40 days in some cases 12).

Make no mistake. I’m not saying this is how you should approach weight loss. To starve
yourself until you reach your goal. What I’m suggesting is far from it actually. I’m simply
saying, this is a survival mechanism, it hasn’t changed for thousands of years and now
you understand how it actually works.

So then, is it just Calories In vs Calories Out (CICO)?

Well, mostly yes! And no, I’m not arguing with myself or the previous formula we just
looked at.

Unless you are taking some kind of medication (for diabetes, antipsychotics, antidepres-
sants, epilepsy medicine, steroid hormone medicine, blood-pressure medicine) that has
been shown to cause weight gain 13,14, in which case you should probably further discuss
this with your doctor, if you consume less energy than your body needs and do it consis-
tently enough, you will lose weight.

As long as you are in a caloric deficit, as far as weight loss is concerned, it doesn’t real-
ly matter how your diet looks like. You could literally be eating McDonald's every single
day while on a caloric deficit and still lose weight and improve your health markers at the
same time 15. Or you could skip food altogether and live on Twinkies, Doritos, Oreos and
protein shakes and you would still lose weight, lose quite a bit of body fat, see a 20% drop
in your LDL or bad cholesterol and another 20% increase in your HDL or good cholesterol
16
. Sounds great, right?

Note though, these are not studies, just one person examples. I’m not actually suggest-
ing you should take either one of these approaches. Sure these people lost weight and im-
proved their health markers but in both cases, it was a short-term thing. Not something
they would want to or even be able to stick to forever. Now that would almost certainly be
unhealthy. I’m simply including these examples here to show you, weight loss is simply a
matter of energy balance and maintaining a caloric deficit over time.

How to lose weight and keep it off for good?

We might have seen that losing weight ultimately comes down to consuming less energy on
a daily basis, but there is another factor that’s way more important than weight loss.

That is, achieving weight loss maintenance, meaning to be able to maintain the lost weight
for the long term. Sadly, the majority of people that are successful in their weight loss ap-
proach over the short term, tend to regain the lost weight back after a few months or years
have gone by 17,18.

So what does this mean? Are all weight loss attempts futile, it’s not even worth the effort?
Are all overweight or obese people destined to just compromise their dreams and settle for
the status quo? Definitely not!

YOU have the power to transform your body and your life. You just need to make sure you
have the right strategies and proper tools and then take it one step at a time. Play the long
term game instead. Stop chasing silver bullets and trending fad diets, magic pills or short-
cuts. Focus on the process, on the journey of getting there, instead of the final outcome.

THE MOST CRUCIAL FORMULA FOR HEALTHY SCIENCE BASED WEIGHT LOSS - JOSH VARTHALITIS, PN1
Think of it like a game. And it is a game you have been playing already, but without ever
learning the rules. That’s why you were not winning. Now that you do though, your chanc-
es of success have literally skyrocketed in comparison to the rest of the people that still
don’t know how the game is even played.

Now that you have learned the rules of healthy weight loss, the ins and outs, permanent
weight loss will become a breeze and you will be far ahead from 99% of the population that
try to lose weight and fail time after time again.

THE MOST CRUCIAL FORMULA FOR HEALTHY SCIENCE BASED WEIGHT LOSS - JOSH VARTHALITIS, PN1
 CONCLUSION
Well, for one, if you are still here, congratulations are in order!

I hope you enjoyed reading this report.

Most people don’t follow through to the end (of anything), which says a lot for those few
that do. Even if you picked up just one thing, it made all of this worth it. What I want to
leave you with is this.

It doesn’t matter where you’re coming from, if you are overweight or obese. It has nothing
to do with your DNA either. You might have been dealt a “bad” genetic hand but that’s not
THE problem. No matter how lost or confused you might feel, trust me when I tell you:

You can absolutely have that dream body of yours and it’s simpler than you think!

The truth is, you only need to change a few things to to see amazing progress. How would
you feel if losing weight somehow became easy and effortless?

What if I told you can eat whatever you want, whenever you want and still lose weight and
improve your health at the same time? How would that sound to you? Too good to be true,
right?

Imagine waking up every morning and actually feeling proud of that reflection in the mir-
ror? Wouldn’t that feel amazing? Wouldn’t that put a big smile on your face?

How would you feel if people soon started complimenting you about how you look and the
weight you have lost? Imagine how confident you would feel.

I know these are all bold claims. Still, you can have all of these things and it’s way simpler
that most fitness professionals would want you to believe.

It doesn’t have to do with your age, whether you are 25 or 62, if you are a man or woman,
if you are tall or short, overweight most of your life. No matter how you are right now, you
can change your body to whatever you desire, as long as you do the right changes.

I will be here by your side, to guide you through the process. If you allow me, of course.

If you have questions, concerns, or you need help with your literally anything, please do
reach out. I’m always happy to help!

You can reach me on:

• Facebook: facebook.com/joshvarth
• Messenger: m.me/joshvarth
• Twitter: twitter.com/JoshVarthalitis
• Skype: varthalitis.iosif
• or via e-mail: josh@fitpillars.com

And for those of you that want to jump-start their fitness journey, make sure to schedule
your free 1-on-1 consultation session.

I can only work with a limited number of people at any given time (there’s only so many
hours in a day). But I will always reserve time for free sessions, just because. So, reach out!

Finally, if you enjoyed reading this report and know someone who can benefit from it, feel
free to share the love and pass it along. They will be thankful you did, as will I!

Sincerely,
Josh Varthalitis, Pn1
FitPillars.com

THE MOST CRUCIAL FORMULA FOR HEALTHY SCIENCE BASED WEIGHT LOSS - JOSH VARTHALITIS, PN1
 REFERENCES

1. Why Do Men Have Nipples? - 12 Days of Evolution #7, It’s Okay To Be Smart, https://
www.youtube.com/watch?v=C0bYkJDBw_k
2. We were all female, AsapSCIENCE, https://www.youtube.com/watch?v=z1Kdoja3hlk
3. Why do we have wisdom teeth?, http://humanorigins.si.edu/education/fun-facts/why-
do-we-have-wisdom-teeth
4. Food per Person by Max Roser and Hannah Ritchie, https://ourworldindata.org/food-per-
person
5. NCHS, National Health and Nutrition Examination Survey, 1999–2016, “Data Brief 288:
Prevalence of Obesity Among Adults and Youth: United States, 2015–2016” https://www.
cdc.gov/nchs/data/databriefs/db288_table.pdf#5
6. ZiMian Wang, Zhiliang Ying, Anja Bosy-Westphal, Junyi Zhang, Britta Schautz, Wieb-
ke Later, Steven B Heymsfield, and Manfred J Müller, “Specific metabolic rates of major
organs and tissues across adulthood: evaluation by mechanistic model of resting energy
expenditure 1,2,3,4”, 2010, doi: 10.3945/ajcn.2010.29885, PMCID: PMC2980962, PMID:
20962155
7. Homeostasis: https://en.wikipedia.org/wiki/Homeostasis
8. Hand GA1, Shook RP, Paluch AE, Baruth M, Crowley EP, Jaggers JR, Prasad VK, Hurley
TG, Hebert JR, O’Connor DP, Archer E, Burgess S, Blair SN, “The energy balance study:
the design and baseline results for a longitudinal study of energy balance”, 2013, DOI:
10.1080/02701367.2013.816224
9. Schoeller DA1., “Insights into energy balance from doubly labeled water.”, 2008, PMID:
19136994 DOI: 10.1038/ijo.2008.241
10. Anatomy of a CAR Vs. Human, Zach Pridgen https://prezi.com/tea-ikgzuw_t/anatomy-
of-a-car-vs-human/
11. Longest time breath held voluntarily (male): http://www.guinnessworldrecords.com/
world-records/longest-time-breath-held-voluntarily-(male)
12. How Long Can a Person Survive without Food?: https://www.scientificamerican.com/
article/how-long-can-a-person-survive-without-food/
13. Sean Wharton,1,2 Lilian Raiber,1 Kristin J Serodio,1 Jasmine Lee,1 and Rebecca AG
Christensen1, “Medications that cause weight gain and alternatives in Canada: a narrative
review”, 2018, doi: 10.2147/DMSO.S171365, PMCID: PMC6109660, PMID: 30174450
14. When Your Weight Gain Is Caused by Medicine: https://www.urmc.rochester.edu/ency-
clopedia/content.aspx?contenttypeid=56&contentid=DM300
15. Man loses 56 pounds after eating only McDonald’s for six months: https://www.to-
day.com/health/man-loses-56-pounds-after-eating-only-mcdonalds-six-months-
2D79329158
16. Twinkie diet helps nutrition professor lose 27 pounds: http://edition.cnn.com/2010/
HEALTH/11/08/twinkie.diet.professor/
17. Paul S. MacLean,corresponding author Audrey Bergouignan, Marc-Andre Cornier, and
Matthew R. Jackman, “Biology’s response to dieting: the impetus for weight regain”,
2011, doi: 10.1152/ajpregu.00755.2010, PMCID: PMC3174765, PMID: 21677272
18. Anastasiou CA1, Karfopoulou E2, Yannakoulia M2, “Weight regaining: From statistics
and behaviors to physiology and metabolism”, 2015, PMID: 26362728 DOI: 10.1016/j.me-
tabol.2015.08.006

THE MOST CRUCIAL FORMULA FOR HEALTHY SCIENCE BASED WEIGHT LOSS - JOSH VARTHALITIS, PN1