You have likely arrived here because you are seeking to

discover a better version of yourself and possibly

overcome challenges related to your health, lifestyle, or
overall well-being. By considering this program, you have
already taken an important step in the right direction.
Numerous gurus, books, and experts offer various
nutrition plans, exercises, medications, and supplements
claiming to transform health. While you may have tried
some of these and experienced some benefits, The
problem is that these methods often address only a few
aspects of health and well-being, working well only for
specific situations and do not last for long. What people
really need is a custom and simple lifestyle protocol that
adapts to whatever life throws at you. This is precisely
what the Lifestyle Engineering Program aims to deliver.

Before I get to that, let me talk a bit about myself and why
I am here. For those who don't know me, I am Matthew
Gomes, an ex-banker, management consultant,
entrepreneur and now an executive health coach. I have
been battling hypertension and cardiovascular disease
since my mid-30s and in May of 2022, I suffered a heart
attack. Fortunately, I belong to the small percentage of
individuals, and that's just 3% who not only survive an out
of hospital heart attack. but are fortunate to do so with no
lasting damage to the heart. Within a year of the event, I
managed to stabilize my health with my disease not
progressing and the blockages in my arteries even
regressing. What I am about to share is rooted in science
and real-life experiences that have yielded tangible results
not just for me, but numerous others who follow science
to transform their health.

Why is Lifestyle Engineering so crucial.

As we age, two critical aspects of our lives—energy and

strength—often diminish. To live and enjoy life we need
the gift of being able to move, for which we need strength.
And to endure and keep doing what we love to do we need
energy. Many accept the diminishing of energy and
strength as natural part of aging. But as you navigate
through the knowledge and experience of the Lifestyle
Engineering Program you will be a flag bearer of the
notion that this resignation is not only misguided but also
detrimental. Unfortunately, this misconception is not
widely addressed in contemporary medical practice. But it
is thoroughly examined in the field of Science of Human
Performance. The field, which plays a significant role in
training and practices within endurance sports such as
cycling, triathlon, marathon etc. It involves collaboration
among doctors, researchers, trainers, and nutritionists to
achieve peak human performance. This does not mean for
a moment that one needs to do or become an athletic
champion or do the extreme training super athletes do. But
it is absolutely possible to adopt the science and pathways
they take to achieve human performance. It is analogues
to modern day family cars adopting the research and
findings of formula one cars for performance and safety.

At the core is harnessing the ability of the body to gain

strength and energy to enable us to keep moving and
endure the travels of life.
This concept forms the foundation of the Lifestyle
Engineering Program—a program designed to train
executives with the science and methods to engineer their
lifestyles for optimal performance and health.

After surviving a heart attack, I sought effective ways to

transform my health. I realized that the conventional
methods I was adopting with healthy diet and exercise,
despite their good intentions, did not produce the desired
results. I explored through numerous research, books,
videos and life experiences. Just like you I was looking for
ways to find a better version of myself.

One of experts I encountered was Dr. Iñigo San Millán.

Dr. San Millán, is a medical doctor and professor at the
University of Colorado School of Medicine.

He specializes in cellular metabolism related to diabetes,

cardiac disease, and cancer. Additionally, he also has over
25 years of experience coaching world-class endurance
athletes and serves as the Head of Performance for UAE
Team Emirates. For those who following cycling, UAE
Team Emirates is the top-ranked professional cycling
team globally and the recent winner of the Tour de France.

He hit the spot as someone I could trust with knowledge

and experience. He has spent decades researching how the
human body can perform best going to the cellular level.

In one of his many interviews, Dr. San Millán shared what

he found while testing an 82-year-old person. Let us
watch, what he had to say:

<video clip of Dr. San Millán>

Dr. San Millán explains that our genes allow us to adapt,

making our bodies healthier and stronger, which leads to
enhanced energy, cognitive function, activity levels, and
overall health. This adaptation is possible through
balancing health, fitness, and exercise.
Now you see, there is no universal definition of the three
terms, health, fitness and exercise.

Medical practice would define health as absence of

disease, but this definition lacks the specificity needed to
guide us toward true health and peak performance.

But there is a definition of health, where the body

performs at its best.

Health is understood as the body’s ability to maintain a

stable internal environment, despite external changes, a
concept known scientifically as homeostasis.

Homeostasis involves the regulation of various

physiological variables—such as body temperature, blood
glucose levels, blood pressure, pH levels, hydration, and
electrolyte balance—through complex feedback systems
involving organs, hormones, and cellular processes. The
body does that to maintain each of the parameters of body
temperature, blood glucose levels, blood pressure, pH
levels, hydration, and electrolyte balance within a narrow
range. When homeostasis is maintained, the body can
efficiently perform vital functions, resist illness, and
sustain energy levels, leading to overall well-being and
vitality.

Problems arise when lifestyle choices and external factors

consistently overwhelm the body’s ability to maintain
homeostasis, leading to lifestyle diseases such as diabetes,
hypertension, and heart disease.

So being healthy is to have a body that is able to achieve

homeostasis easily while experiencing the interactions it
has with it’s environment.

Fitness, on the other hand, is the body’s ability to

withstand, recover from, and adapt to environmental
stressors. In simple terms, it is the range of the stressors
the body can endure and still achieve homeostasis easily.
Finally, exercise is a specific activity that stimulates the
body to produce a positive adaptation. This is provide a
stimulus that prompts the body to adapt to a higher level
of strength and fitness.

It’s crucial to understand that activities, no matter how

frequent, if they do not stimulate the body to make the
necessary positive adaptations, may not only fail to help
but can also be detrimental. We will explore examples of
these activities in our program.

Having defined health, fitness, and exercise, the next

logical question is the precise relationship between
exercise and health. While exercise certainly improves
fitness, too much can be detrimental to health. On the
other hand, exercise that is not effective would have no
beneficial effect on health or fitness.

The good news is that science now offers a deeper

understanding of how the human body adapts and
recovers. With this understanding comes the knowledge
that it is possible to engage in a form of exercise that
fosters exceptional levels of fitness without compromising
health—in fact, it can enhance health.

This scientific knowledge forms the backbone of the

Lifestyle Engineering Program. You may be surprised to
know that research has honed down to figure out the most
efficient way to exercise and that can be as little as 30
minutes a week of 5 movements at specified intensity. We
will explore all these in the program.

The goal of the Lifestyle Engineering Program is to

develop a comprehensive approach that facilitates the
body’s ability to achieve homeostasis and elevate its
fitness through safe exercise practices and gain positive
health benefits. This holistic strategy goal is to achieve
adaptations to the body to gain strength and energy. With
strength and energy, we gain enhanced capability to do
more with our life at work, home and outdoors.
Furthermore, as a natural by-product of the program,
participants will experience weight loss, improved glucose
and lipid profiles, and better management of hypertension.
You look better and feel better.

To understand how these outcomes will be achieved, it is

essential to introduce the concepts of external load and
internal load.

External load refers to the inputs we provide to our bodies,

such as nutrition, exercise, stress, happiness, rest, and
sleep. These inputs, along with our beliefs and practices
surrounding them, shape our lifestyle. Some people track
these external loads by measuring food intake, daily steps,
kilometres walked, repetitions, weights lifted, hours slept,
and so on. But do we really know the impact these
external loads are having in our body in real time?
Internal load, pertains to how our bodies process external
loads. For example, when we eat, our bodies convert food
into glucose, fats, and proteins. The way our bodies
respond to these nutrients constitutes the internal load and
regulate energy levels. In the context of exercise, internal
load refers to how the body adapts to physical activity,
such as changes in muscle mass or fat burning and
generates stress. Metrics like body composition, heart rate
variability, resting heart rate, blood glucose levels, and
blood pressure measure internal load. In the Lifestyle
Engineering program, we identify external loads and
measure how the body recognizes them in terms of
internal loads and the impact they have on the body. I will
work with each participant to understand the impact and
you will learn to adjust the external loads in terms of
nutrition, exercise, stress management, sleep, and
behavioural tools to align them for optimal body
performance. The goal being constantly making it easier
for the body to achieve homeostasis and keep gaining
strength. Most will start getting results within a couple of
weeks with positive energy levels and ability to do keep
doing more.

The program runs for 6-8 weeks, starting with a day-long

webinar where you will learn about the program and
necessary actions. Once the members start working on the
program, you will be able to join in weekly Q&A sessions
where we will discuss progress, address questions and
present methods and practices. Participants will also have
access to one-on-one coaching sessions and
communication over WhatsApp. There will be clear
milestones members will be urged to follow and achieve.

Members would be responsible for their own expenses

during the program. All details will be shared prior to the
program.
Now let me mention who would most benefit from this
program and who will probably not.

This program is ideal for:

• Individuals Who Wish for an Active Lifestyle but

Don’t Know How: If you are one of them, my
message to you is, you will figure out how when you
have the strength and energy. The Lifestyle
Engineering program will enable the body to gain
strength and deliver energy to perform endurance
activities. Many executives in their 50s or thinking
about retirement and have the time and money to
invest will find this program immensely helpful to
develop a new way to lead their life with new found
strength and energy.
• Individuals with focus on transforming their health
and avoid long-term lifestyle disease and
medications: If you one of those with elevated
glucose, blood pressure or cholesterol and it has been
diagnosed to be for lifestyle reasons (which sometimes
is masked as just a result of getting older or something
that runs in the family and so normal), my message to
you is this. Your body is sending you a clear “code
red” message that your body it is failing to achieve
balance even after trying the best it possibly can. No
matter of how much insulin you inject, how much
statins and BP medicines you take, that situation does
not change. It just keeps getting worse and the problem
keeps getting more complex. And I know how
complex it can possibly get. The Lifestyle
Engineering program is lifeline to be able to turn the
tide around. Help the body to achieve balance and
keep getting more strength and energy to be able to do
more as you get older.
 • Enthusiasts of Human Biology and Performance
Optimization. If you have the Geek in you: Finally
is you are someone who loves exploring human
biology, and experimenting with ways to improve
body performance, and are eager to engage with an
apps and tools. Analyse data and track trends. You
will land with a new hobby and gain more that anyone
in this group.

Having said that. There would be some who may not

want to go the path I mentioned and it is absolutely
fine.:

• This program would not suite them who are

unwilling to measure and understand their internal
bodily functions and experiment safely with
themselves.
 • Cannot Adapt Their Diet: Those who are unable to
adjust their dietary intake of carbohydrates, proteins,
and fats to align with their body's internal load
responses. Because of food restrictions they have and
must maintaion.
• Have Restrictions on Physical Training: Individuals
with restrictions that prevent them from engaging in
strength training activities.
• Are Unwilling to Bear the Program Costs: Those
who do not wish to invest in the necessary expenses
associated with the program.

In Conclusion

This is not a one-size-fits-all prescription but a process of

scientific discovery, analysis, experimentation, and
change. It is not a plethora of tips and tricks to choose
from and add to what one may be already doing. By
mastering this process, you can embark on a lifelong
journey of lifestyle engineering, delivering growing
energy and strength to do more. It will help avoid lifestyle
diseases and likely reverse conditions of lifestyle disease.
Benefits which I and many others have been surprised to
receive and enjoy more and more in their lives.

Before concluding, I would like to introduce Dr. Doug

McGuff, who’s research I referenced while defining what
is exercise. After earning his medical degree, he authored
the bestseller "Body by Science" and established a gym to
demonstrate the principles of exercise science in practice.
Here is what he discovered.

<video clip of Dr. Doug McGuff>

Throughout this program, we will delve into the insights

and findings of many such experts, exploring their
learnings and experiencing their outcomes.
So how does one get invited into the program.

1. I invite you to an exclusive show-and-tell session

to be scheduled on 7th September. In this session, you
will have the opportunity to gather all the information
needed to make an informed decision about joining the
program and to ask any questions you may have. You
can register for is session by clicking the link below
2. You will then be invited to complete a
Questionnaire that will find out about your objectives
and expectations, assess readiness and our ability to be
able to deliver meaningful results
3. Based on understanding of the member and
suitability of us being able to deliver change, I will
then schedule a 15 – 30 minutes intro session which
will lead to being invited to the program

If this resonates with you and you are eager to experience

the transformation, I invite you click the link and register
for show-and-tell session. I am excited to work with you
and help achieve the engineer your lifestyle for peak
performance in health and activity. I look forward to
seeing you at the session.