Adnan Farooq

Adnan Farooq Root-cause solutions for stubborn weight
ACSM Certified Trainer
Functional Medicine Coach
Thyroid Specialist

New year. New choices. A renewed Discipline over motivation. A new year brings a renewed opportunity to grow, improve, a...
31/12/2025

New year. New choices. A renewed Discipline over motivation.

A new year brings a renewed opportunity to grow, improve, and make better choices—daily, consistently, intentionally.

Small habits. Big outcomes.

Let’s make this year count. ✨

Adaptive Thermogenesis Starts With Movement, Not CaloriesThe body adapts before fat loss stalls.NEAT (non-exercise activ...
29/12/2025

Adaptive Thermogenesis Starts With Movement, Not Calories

The body adapts before fat loss stalls.

NEAT (non-exercise activity thermogenesis) drops early, fewer steps, less spontaneous movement, lower daily energy expenditure.

That’s adaptive thermogenesis, not lack of discipline.

Aggressive calorie cuts or excessive training push the body into energy conservation, starting with movement.

Sustainable fat loss isn’t about eating less.
It’s about protecting daily movement signals.

Train smart. Fuel enough. Keep moving.

Exercise stops driving results when training stress outpaces recovery capacity.When structured workouts increase but spo...
22/12/2025

Exercise stops driving results when training stress outpaces recovery capacity.

When structured workouts increase but spontaneous movement declines, it signals NEAT suppression, nervous system fatigue, and metabolic down-regulation, not a lack of discipline.

Progress requires recovery, not just effort.

Adipose tissue doesn’t respond to motivation.It responds to hormonal signaling.Fat loss occurs when oxidation pathways d...
20/12/2025

Adipose tissue doesn’t respond to motivation.
It responds to hormonal signaling.

Fat loss occurs when oxidation pathways dominate
storage signals — not when calories are merely
reduced.







How many did you tick?If it’s 2 or more, your liver may be under stress even when labs look normal.This affects energy, ...
15/12/2025

How many did you tick?
If it’s 2 or more, your liver may be under stress even when labs look normal.

This affects energy, fat loss, hormones, and long-term longevity.

Save this.
Do the checklist tonight.
Comment “LIVER” and I’ll share the next steps.

13/12/2025

Most people are told their labs are “normal,” yet still struggle with fatigue, brain fog, weight gain, slow metabolism, and inflammation.
Because normal keeps you alive but optimal keeps you performing.

Look at the difference:

TSH 4.5 = “Normal” → symptoms begin
Optimal TSH: 1.0–2.0

ALT 40 = “Normal” → early liver inflammation/NAFLD can start
Optimal ALT: 15–25

These ranges show how your body can be quietly breaking down long before anything turns “abnormal.”
If you wait for abnormal labs, you’re already late.
Optimization supports your thyroid, liver, hormones, brain, and metabolism.

This Liver Marker Might Be Sabotaging Your Thyroid (Even If Your Labs Look Normal)If your ALT is “normal” but sitting in...
11/12/2025

This Liver Marker Might Be Sabotaging Your Thyroid (Even If Your Labs Look Normal)

If your ALT is “normal” but sitting in the high 20s–30s…

Your liver might already be slowing your metabolism without showing up as a disease yet.

Your liver converts T4 → active T3, so even a slightly stressed liver = low energy, slow fat loss, stubborn symptoms… even with a normal TSH.

This carousel breaks down:

✨ The REAL optimal ALT range (it’s lower than you think)

✨ How liver stress slows thyroid conversion

✨ The hidden blockers (fatty liver, insulin resistance, stress)

✨ 3 fixes you can start TODAY

Save this if your labs look “fine,” but you don’t feel fine.

Your metabolism might be whispering — not screaming.

If you have Thyroid Symptoms, don’t train harder, TRAIN SMARTER.1. Lift 2–3x/week onlyFull-body sessions. Short duration...
09/12/2025

If you have Thyroid Symptoms, don’t train harder, TRAIN SMARTER.

1. Lift 2–3x/week only
Full-body sessions. Short duration. No daily burnout.

2. Slow your reps
3–4 seconds on the lowering phase. Less adrenaline, deeper recovery.

3. Leave 2–3 reps in reserve (RIR)
Stop before failure to protect cortisol and thyroid function.

4. Walk on off days
30–45 minutes. Avoid HIIT until symptoms settle.

5. If soreness lasts >48 hours → you overdid it
Adjust intensity weekly. Your body tells you everything.

Rule:
Chase recovery first. Muscle follows. Thyroid stabilizes.

Hashtags:

04/12/2025

Skipping meals isn’t helping your fat loss. It’s slowing your Metabolism.

Here’s the science made simple:

When you go long hours without food, your body raises cortisol to maintain blood sugar.

That cortisol spike disrupts T4 → T3 conversion, which means your active thyroid hormone drops… and so does your metabolism.

A simple fix:
Don’t stretch your meal gaps beyond 4–6 hours.
Even a small snack: A piece of fruit or a handful of nuts. It signals your body that you’re not in famine mode.

Fancy Peptides? Useless If Your Protein Game Is Weak.If you aren’t even meeting your basic protein needs, no peptide pro...
30/11/2025

Fancy Peptides? Useless If Your Protein Game Is Weak.

If you aren’t even meeting your basic protein needs, no peptide protocol is going to give you the results you’re hoping for.

Peptides signal, but without enough amino acids, your body simply doesn’t have the raw material to repair, build, or regenerate.

Before investing in the “fancy stuff,” tighten the fundamentals, your meals, your protein intake, your daily habits.

Longevity isn’t built in a syringe… it’s built in your everyday consistency.

28/11/2025

If you’ve ever wondered why you can’t stick to your goals, it’s not a “discipline problem.”

Neuroscience shows the brain processes 60–80,000 thoughts a day — roughly 55 thoughts every minute.

Your mind isn’t quiet; it’s constantly evaluating, comparing, doubting, and predicting.

So when you try to stay consistent, you’re fighting against a nervous system that’s already overstimulated.

This is where consciousness, the ability to observe your thoughts becomes the game-changer.

When you step back and notice:
• Why am I thinking this?
• Is this thought even true?
• Is this helping me or draining me?

Your brain shifts from reactive mode → regulated mode.

And that’s where consistency becomes possible.

Most people don’t lack willpower.
They lack mental space.

Give your brain 15–20 minutes of quiet daily.
No screens. No noise. No stimulation.
Just letting your nervous system reset.

A regulated mind performs better.
A quieter mind stays consistent.
And a consistent mind gets results.

Address

Lahore

Opening Hours

Monday 11:00 - 19:00
Tuesday 11:00 - 19:00
Wednesday 11:00 - 19:00
Thursday 11:00 - 19:00
Friday 11:00 - 19:00
Saturday 11:00 - 19:00

Telephone

+923490449991

Website

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