Gayan Perera

25/01/2026

Comment “BOOK”👇 if you’d like a free copy, and I’ll send you the download link directly.

Over the years, many people have asked me to recommend a good nutrition book — something that’s accurate, practical, and easy to apply to how we actually eat.

I could never find one that I could confidently recommend.

Some nutrition books are good, but they’re written from a very theoretical angle and completely lack practical application. Others go to the opposite extreme — oversimplifying everything with “no carbs,” “no sugar,” or “cut out entire food groups” type of advice.

So, I decided to fill that gap — to write a book that’s scientifically accurate, easy to understand, and practical enough to apply to real Sri Lankan food and everyday life.

The Sri Lankan Fat Loss Guide is the closest thing to a complete, evidence-based framework for Sri Lankans who want to lose fat and keep it off — without giving up rice and curries.

This book was written using 122 peer-reviewed studies and reviewed for scientific accuracy — reflecting the most up-to-date evidence available, as close to 100% accurate as current research allows.

For context, among the 100 best-selling nutrition books, only about one-third even cited scientific research to support their claims, and most were riddled with inaccuracies or lacked evidence entirely (Loung et al., 2022).

Here’s what you’ll find inside:
🍚 How to calculate your calorie and macronutrient requirements
🥥 How to include foods like rice, coconut milk, and curries while still losing fat
⚖️ How to adjust your nutrition when progress slows
💪 How hormones like insulin, cortisol, thyroid, and testosterone actually fit into fat loss
🍷 How to handle social events, alcohol, and travel without losing progress
🧠 How to manage cravings, avoid burnout, and maintain results for life

This book explains the entire fat loss process — from beginning to end — in a simple, practical, and evidence-based way, built on 13 years of coaching over 1,300 Sri Lankans across 15 countries.

If you’d like a free copy, comment “BOOK” below 👇 and I’ll send you the download link directly.

25/01/2026

09/10/2025

💾 Save for later reference and 🏹 share the post with others.

📚 References:

1. Han, T. S., & Bouloux, P. M. G. (2008). Transdermal testosterone gel treatment of hypogonadal men. Clinical Interventions in Aging, 3(1), 111–117.
2. Jockenhövel, F. (2003). Testosterone therapy—Which benefits and which risks? The Aging Male, 6(3), 162–167.
3. Kvorning, T., Andersen, M., Brixen, K., & Madsen, K. (2007). Suppression of endogenous testosterone production attenuates the response to strength training: A randomized, placebo-controlled, and blinded intervention study. American Journal of Physiology-Endocrinology and Metabolism, 291(6), E1325–E1332.
4. Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. American Journal of Men’s Health, 13(2), 1–10.
5. Riechman, S. E., Andrews, R. D., MacLean, D., & Sawyer, R. D. (2008). Serum testosterone and strength changes during training in men and women. Journal of Strength and Conditioning Research, 22(2), 563–570.
6. Santos, R. V. T., Santos, D. B., Batista, G. R., Lira, F. S., Tufik, S., & de Mello, M. T. (2022). Testosterone-to-cortisol ratio and overtraining syndrome: A systematic review. Sports Medicine, 52(3), 511–523.
7. Storer, T. W., Magliano, L., Woodhouse, L., Lee, M. L., Dzekov, C., Dzekov, J., Casaburi, R., & Bhasin, S. (2003). Testosterone dose-dependently increases maximal voluntary strength and leg power in younger and older men. Journal of Gerontology: Medical Sciences, 58(5), M446–M450.
8. Topo, E., Soricelli, A., D’Aniello, A., Ronsini, S., & D’Aniello, G. (2009). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology, 7, 120.
9. Willoughby, D. S., Spillane, M., & Schwarz, N. A. (2014). Heavy resistance training and supplementation with the alleged testosterone booster NMDA has no effect on body composition, muscle performance, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained males. Journal of Sports Science & Medicine, 13(1), 192–199.

06/07/2025

Want to see exactly how I design training and nutrition programs that lead to real, sustainable transformations?

I’ve put together a collection of case studies breaking down the exact methods I’ve used with real clients to help them achieve long-term results—without crash diets, cutting carbs, bland food, or starving.

Inside these case studies, I walk you through:
🏋️‍♂️ Training Strategy – Specific training splits, exercise selection, periodisation, and advanced loading
🍽️ Nutrition Approach – How I calculated calories and macros, structured diet phases, and broke through plateaus using advanced nutrition periodisation
💊 Supplement Protocols – What I used and why (tailored to each client’s goals and situation)
🧠 Lifestyle Modifications – Real-life changes outside the gym that made the results stick

This isn’t theory. These are the actual systems I use with clients to get results that last.

If you’re serious about improving your body composition, strength, or performance—and want to understand how real transformations happen…

📩 Comment “Methods” below👇🏽 and I’ll send you the full collection for FREE.

29/04/2025

Episode 2 is up ✌🏽

References 1. Andreou, E., & Philippou, C. (2011). The use and effectiveness of behavioural modification techniques in achieving and maintaining normal weigh...

23/03/2025

Nutrition for Optimal Health & Longevity 🧗🏼
Secrets of longest living, healthiest people in the world

References
1. Buettner, D. (2008). The Blue Zones: Lessons for living longer from the people who’ve lived the longest. National Geographic.
2. Fastame, M. C. (2022). Well-being, food habits, and lifestyle for longevity: Preliminary evidence from the Sardinian centenarians and long-lived people of the Blue Zone. Psychology, Health & Medicine, 27, 728–733.
3. Joshi, D. (2021). The way of longevity: Blue Zones as unselfconscious models of Daoist living. Journal of Daoist Studies, 14, 128–151.
4. Kreouzi, M., Theodorakis, N., & Constantinou, C. (2022). Lessons learned from Blue Zones, lifestyle medicine pillars, and beyond: An update on the contributions of behavior and genetics to wellbeing and longevity. American Journal of Lifestyle Medicine.
5. Legrand, R., Nuémi, G., Poulain, M., & Manckoundia, P. (2021). Description of lifestyle, including social life, diet, and physical activity, of people ≥90 years living in Ikaria, a longevity Blue Zone. International Journal of Environmental Research and Public Health, 18(12), 6602.
6. Martynenko, A., Sibelli, N. P., & Ilnitski, A. (2022). The Blue Zones resilience-diet: A review. Research Results in Biomedicine.
7. Pes, G., Poulain, M., Errigo, A., & Dore, M. (2021). Evolution of the dietary patterns across nutrition transition in the Sardinian longevity Blue Zone and association with health indicators in the oldest old. Nutrients, 13(5).
8. Poulain, M., Herm, A., & Pes, G. (2012). The Blue Zones: Areas of exceptional longevity around the world. Vienna Yearbook of Population Research, 11, 87–108.
9. Santacroce, L., Bottalico, L., Charitos, I., Haxhirexha, K., Topi, S., & Jirillo, E. (2024). Healthy diets and lifestyles in the world: Mediterranean and Blue Zone people live longer. Endocrine, Metabolic & Immune Disorders Drug Targets.
10. Sherchan, P., Miles, F. L., Orlich, M., Fraser, G., Zhang, J. H., Talbot, K., & Duerksen-Hughes, P. (2020). Effects of lifestyle factors on cognitive resilience: Commentary on “What this sunny, religious town in California teaches us about living longer”. Translational Stroke Research, 11, 161–164.
11. Shah, A. (2017). Is healthy aging possible? Lessons from “Blue Zones” and long-lived individuals. Journal of Geriatric Medicine.
12. Ruckle, D., Dahan, A., Jesurajan, J., Nayak, R., Rice, R., Wongworawat, M. D., Johnson, J. P., & Rajfer, R. (2024). A look into how the “Blue Zone” lifestyle may affect patients’ lives before and after hip fracture: A propensity-matched cohort study. The Journal of the American Academy of Orthopaedic Surgeons.