Thread by @felix_urbanek

Every man over 30 blames their work for being fat.

Turns out it's not that you're busy... It’s years of neglect catching up.

Here are 5 simple fixes to rebuild yourself and feel 20 again (without sacrificing your work )🧵:

1. Eat 4+ eggs (with yolks)

“Eggs are bad” is outdated BS.

They’re one of the most nutrient-dense foods on the planet.

They’ll help you burn more fat, build lean muscle, and boost testosterone.

Here’s why eggs are a cheat code:

2/ Fix your sleep

Lack of sleep leads to hormonal chaos.

• Increase cortisol
• Lower testosterone
• Decrease insulin sensitivity

This leads to muscle loss, low energy, and the perfect situation to gain fat on easy mode…

You need to sleep 7-9 hours/night.

Want good sleep consistently? Do this:

• Same bedtime
• Eat 3 hours before bed
• Wear blue-light blockers
• No screen 1h before bed

Nail your sleep and you get the 20% that gives 80% of the results.

3/ 30+ min of exercise
It’s all you need to become jacked.

Whether it’s weight, cardio, calisthenics, or walking, consistency rewires your metabolism.

And if you want even more benefits…

Hit (heavy) Compound lifts

Think: Pull-ups, dips, deadlift, squat…

3x/week of high-intensity strength training led to a 36.7% increase in testosterone.

Compound movement > isolation.

4/ Say “NO” to processed crap

Or say “yes” to fat gain.

Ultra-processed crap hijacks your brain, spikes blood sugar, raises inflammation, and wrecks your hormones.

Cut the crap if you want real results. Instead...

5/ Eat more MEAT
If you want to get lean, it’s the best foods you can eat:

• High-protein = more fat burned
• Rich in creatine, B12, iron & zinc
• Boosts recovery, strength & satiety

Without enough of it, your body impairs hormone production.

“Red meat causes cancer” is one of the biggest nutrition myths.

Most studies blaming meat lump it with:

• Seed oils
• Refined carbs
• Sedentary habits
• Smoking & alcohol

But lean, unprocessed meat? Plenty proving it helps you thrive.

Most importantly:

For a good system to work, you need to enjoy the process:

• Flexible
• Easy to follow
• Fits your lifestyle
• Something you can stick to long-term

Fat loss isn’t about suffering…

I struggled to lose fat for a long time.

Then, with the right systems, I discovered the fastest and easiest way to become jacked without the headaches.

If you’ve tried everything and still struggle, get my Fat Loss Protocol (FREE):
felix-urbanek.kit.com/a204a84318

Thanks for reading.

If you find this thread useful, give it a retweet to help others with their fitness journey.

And follow @felix_urbanek for more insights to improve your health & body.

https://x.com/felix_urbanek/status/1952638590007042112