Thread by @hannahapexfit

95% of people who lose weight gain it all back.

But the other 5% know a secret.

It’s not diet or exercise—it’s a hidden brain hack.

Meet the Anterior Midcingulate Cortex (aMCC): your willpower’s command center.

Here’s how to train it and make discipline stick forever:

Without willpower and discipline you will never succeed long term.

It is a MUST if you want lifelong health and fitness success.

It starts with training your brain’s anterior midcingulate cortex (aMCC)—the seat of resilience.

Here’s how to build it like a muscle:

The aMCC grows when you consistently do hard things you don’t want to do.

The more you push through discomfort, the stronger it gets.

But if you stop, it shrinks.

Willpower isn’t a trait.

It’s a skill.

So what does this mean?

You can train it to become bigger and stronger.

What doesn't count?

Things you already enjoy.

Love lifting weights?

Great, but it won’t build your aMCC.

Growth comes from friction—forcing yourself to do what you resist.

Here is what you can do to become unstoppable:

1. Micro-Sucks

Micro-sucks = the daily reps that make your willpower unbreakable.

Not what’s easy.
Not what you enjoy.
But the small, hard things you don’t want to do—done repeatedly.

Master these, and discipline becomes who you are.

Here are some examples:

1. Training-Related Sucks:

• Cold Showers or Ice Baths
• Extra Reps When You Want to Quit
• Uncomfortable Cardio
• Training When You Don’t Feel Like It
• Slow, Controlled Reps
• Finishing with an Exercise You Hate

Embrace the suck—it’s where growth lives.

2. Nutrition-Related Sucks:

• Eating Protein First
• Skipping the Sauce & Extras
• Drinking Water Before Every Meal
• Prepping Meals in Advance
• Saying No to Late-Night Snacks

The small, tough choices stack up to big results.

3. Lifestyle & Mindset Sucks:

• Waking Up Without Snoozing
• Going to Bed 30 Minutes Earlier
• Holding a Hard Stretch for 30 Extra Seconds
• Daily Walks in Bad Weather
• Breathing Through Nose During Workouts
• Standing Instead of Sitting
• No Screens Before Bed

Mindset sucks forge discipline.

Why These Work:

✔ Small but uncomfortable – Builds discipline without overwhelming you.
✔ Consistently pushing limits – Keeps the aMCC from shrinking.
✔ Rewires your identity – Proves you’re someone who does the hard things.

Start with one or two micro sucks per day, and stack them over time to forge unstoppable willpower.

The secret: Repeated exposure to discomfort.

Every time you override that voice in your head saying, “Skip it,” your aMCC strengthens.

Skip the hacks.

The real shortcut is doing the hard thing, again and again.

It will become second nature.

And you'll put success on autopilot.

Want lasting discipline?

Find what you resist and lean into it.

Willpower isn’t gifted—it’s built in the moments you’d rather quit but don’t.

This is how you stay in shape for life.

Once you have discipline cravings, fatigue and inconsistencies won't feel so challenging.

Ready to take action?

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And start living to your potential.

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PS.

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DM me APEX for more info and let's chat.
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