If you want to fix your gut health, here's every tip I could come up with:

1. Stop drinking alcohol. 2. Eat plenty of prebiotic fiber. Examples:

• apples
• berries
• avocado
• bananas
• seaweed
• pistachios
• asparagus
• mushrooms
• sprouted oats
• garlic and onions
• Jerusalem artichokes

Most people have poor gut health.

And poor gut health leads to:

• Poor mental health
• Chronic inflammation
• Increased risk of disease

Here are 11 simple ways to fix your gut: 1) Eat Fibrous Foods

Fiber is good for your gut for multiple reasons:

A) Adds "bulk" to your stool, helping bowel movements.

B) Acts as a “prebiotic,” serving as food for healthy gut bacteria.

Eat fibrous foods like:

• Fruits
• Nuts and seeds
• Leafy green vegetables

26 health cheat codes I know at 36 I wish I knew at 26:

1) The most demonized foods, like eggs and meat, are actually the most nutrient-dense foods on the planet. 2) Cut off food 3 hours before bed. Cut off fluids 2 hours before bed. Cut off screens 1 hour before bed. You’ll sleep twice as deep and wake up twice as energized.

Every fat loss tip I could come up with after 13 years in the gym & 6 years of coaching:

(Bookmark this to start losing fat today AND keep it off FOR LIFE)

1. Stop relying on cardio to lose fat. Trying to out cardio a poor diet is foolish.

It takes 30 seconds to eat 400 calories from a slice of pizza.

It takes 30 minutes to burn 400 calories running.

This is why nutrition must be priority #1 for fat loss.

Your thyroid hormones (T3 & T4) control your METABOLISM.

Here's how your posture plays a role: Your thyroid hormones T3 & T4 impact every cell in your body.

This includes everything from:

→Creation of new mitochondria
→Oxygen consumption
→Fat creation/burning
→Body temperature
→Breathing rate

Your brain is a hardware.

Every day the battery goes to 0

If you don't charge it, the software becomes useless.

Give me 2 minutes and I'll show you how to gain a super brain in 8 steps: 1. Meditation

↳ Sit down
↳ Close your eyes
↳ Breathe in and out
↳ Focus on your breath
↳ Thoughts will come, let them pass
↳ Keep your focus on your breath

Meditation reduces stress, increases focus, and boosts creativity.

Heart disease is the leading cause of death

But it’s insulin resistance that causes heart disease, strokes, cancers and other inflammatory conditions

Since your doctor won’t help you avoid it, here are 42 sentences that will: 1) Insulin resistance occurs due to poor metabolic health

2) When you eat, your pancreas naturally releases insulin to absorb the sugar out of your bloodstream into the muscle, fat and liver cells

Your slow metabolism is destroying more than just your ability to lose weight.

It's putting you at risk of developing:

• Stroke
• Obesity
• Diabetes
• Heart disease

Here are 9 easy ways to fix your metabolism and take back control of your health: 1. Drink coffee

Coffee has consistently been shown to enhance the metabolism.

It’s also a great tool for burning fat.

Coffee assists with both

• Mobilization (moving fat out of storage)
• Oxidation (burning fat for fuel)

Visceral Fat is a giant risk factor for heart disease, diabetes, and various cancers.

Here’s your 8-step roadmap to lose the visceral fat, fix your health, and save your life: 1. Start Moving

You don’t need to run a marathon.

You need to walk.

Walking will burn calories, aid in digestion, and suppress appetite by lowering ghrelin (the hunger hormone).

It’s sustainable, low-effort, has a low-risk profile and can be done almost anywhere.

Heart disease is the #1 killer.

But it’s insulin resistance that causes it, cancer, diabetes, and Alzheimer's.

Since your doctor won’t help you reverse it, here are 7 simple steps that can: Do you deal with hunger pangs even if you just ate?

Are you battling an expanding waistline no matter what you try?

Do you experience brain fog so bad it feels like you can’t even think?

Are you fighting constant fatigue daily, even if you slept well the night before?

Nutrition 101 in 25 sentences.

Trust me, they didn't teach you this in school: 1. The nutrient density of red meats and eggs is unmatched. Anyone telling you otherwise isn't interested in your health.

2. The best time to eat carbs is around workouts, and the best source is from whole foods like fruit and raw honey.

7 psychology lessons from the subtle art of not giving a f*uck:

• Thread - 1. Failure is necessary to grow:

Failure and success aren't opposites; they are parts of the process.

Don't have time to eat healthily?

B.S.

Here are 18 meals you can cook in 15 minutes or less, to be healthier and leaner than 98% of the population: BREAKFAST

1) Eggs with Avocado & Vegetables
→ 1/2 avocado
→ Slice of tomato
→ Sea salt and pepper
→ 3-5 pasture-raised eggs
→ Cook in grass-fed ghee or tallow
→ Large serving of dark, leafy greens

Cook the eggs and greens in separate pans. ~8min total.

12 Harsh Truths of Life for Men:

1. Comparing yourself to others is the biggest waste of time & fastest way to become miserable. 2. Investing in yourself isn't selfish. It's the most worthwhile thing you can do.

16 BENEFITS OF COLD SHOWERS THAT WILL BLOW YOUR MIND: 1. Cold Showers Build Strong Will Power

It takes a tremendous amount of willpower to take a cold shower on a cold day.

11 signs that show you're mentally strong:

-THREAD- 1. You understand that life is more fulfilling when you don't seek recognition.

By age 35, you should be smart enough to realize this:

1. Stay silent. Not everything needs to be said. 2. Silence is better than unnecessary drama.

If you want to fix your gut health, here's every tip I could come up with:

1. Stop drinking alcohol. 2. Eat plenty of prebiotic fiber. Examples:

• apples
• berries
• avocado
• bananas
• seaweed
• pistachios
• asparagus
• mushrooms
• sprouted oats
• garlic and onions
• Jerusalem artichokes

5 WAYS TO IMPROVE YOUR COMMUNICATION SKILLS.

-THREAD From age 20 - 55, Normalize this;

• Say less than necessary
• Talk slow
• Listen to understand
• Be clear
• Never mumble
• Never interrupt
• Spend time with winners

Do not date while:

- You're broke,
- In terrible shape or
- Your life is chaotic.

First, get your life in order.

I'm in my 30s, here are 15 pieces of advice I'd give to my younger self... 1. Self-pity is counterproductive. Break free from the pity pot, no one is coming to save you.

50 years ago, Big Sugar quietly paid three scientists to point the blame for chronic disease at cholesterol and saturated fat.

Millions of Americans died as a result.

Here’s how Big Sugar has been lying to the American population since 1965: In 1967, a single scientific study revealed the true culprit of the diabetes and heart disease epidemic was sugar.

NOT saturated fat or cholesterol.

So why wasn’t this information made common knowledge?