The fastest way to burn fat isn’t intermittent fasting, keto, or carnivore.

Research shows a method that can help you lose 7 to 15 pounds of fat in 14 days without losing muscle.

It’s called the Protein Sparing Modified Fast (PSMF).

Here's how you do it: Most rapid fat-loss methods melt muscle along with fat.

The PSMF is different.

It was originally used in medical settings to help people lose weight fast while preserving muscle and strength.

The entire method revolves around one principle: Protein stays high. Everything else stays low.

7 foods to eat every day to eliminate visceral fat permanently:

1) Blueberries
2) Greek yogurt
3) Extra virgin olive oil
4) Fatty fish
5) Leafy greens & cruciferous vegetables
6) Avocados
7) Green tea

Here's why 👇🏼 Visceral fat is the most dangerous fat on your body.

It wraps around your organs.
It wrecks your metabolism.
And it literally makes you dumber.

After coaching thousands of high performers, I’ve found 7 foods that kill visceral fat naturally and permanently.

Let’s dive in.

Most people think aging means getting weaker, slower, and less capable.

That’s a lie.

After coaching 1000s of high performers, I’ve seen a few exercises that don’t just slow aging. They reverse it.

Here are 7 science-backed exercises that reverse aging: 1. Fast Walking

In longevity studies, walking speed is one of the strongest predictors of lifespan.

Every 0.1 m/s increase in walking pace lowers mortality risk by 4%.

Try the Japanese method: 3 minutes fast, 3 minutes easy, for 30 minutes.

Do it daily. Your heart, brain, and metabolism will thank you.

If you want to get your shit together in 2026, do this: 1. Prioritize your health. Being fit, high energy, and confident will have a positive meta effect on every single area of your life.

2. Make a list of all distractions in your life. Systematically remove one at a time. Track your progress. No excuses.

If you want to lose up to 15 pounds in one month, copy this: 1. Do a protein-sparing modified fast.

This is a very low-calorie diet that's high in protein, very low in carbs, and fat. Its aim is rapid weight loss while preserving muscle.

It's typically used short-term and can help you lose a ton of weight at the beginning of a cut.

If you want a daily routine that will help you lose 20-30 pounds in 90 days on autopilot, copy this: Morning: Hydration and Priming

Before coffee, drink water with electrolytes with 5g creatine.

Delay caffeine 60–90 minutes to avoid energy crashes.

Add meditation for 5-10 minutes to help reduce future cravings.

Hydrated, calm, focused. That’s how you start strong.

Over the past 5 years, I've grow my audience to 3.5M, reduced my biological age, and 8x'ed revenue.

A big reason is a science based goal setting system I call the Personal Upgrade OS.

Use this framework before the year starts to turn your goals into reality: Research on goal-setting shows:

· Process goals drive the biggest results.
· Performance goals help.
· Outcome goals alone barely move the needle.

Outcomes set your destination, process is your directions, and performance is your dashboard.

Over the past 12 months, I made some of the biggest health breakthroughs of my life at 46.

Bloodwork pristine. Biological age 10 years younger. Lifting heavier than my 20s. Sprinting again. Even my vision improved.

I did it all without TRT, peptides or GLP-1s.

Here are the 10 health lessons from 2025 that actually changed my life: Lesson 1: Two sets per exercise is enough

I ran a protocol I call the 2S Method:
- 2 sets/exercise
- 3 min rest
- 1 rep shy of failure
- Each muscle hit 2x/week

I found less volume meant more intensity.

I added lean mass, joints felt better and I spent less time in the gym.

8 walking cheat codes I know at 45 that I wish I knew at 25:

1. Japanese Interval Walking

Alternate 3 min brisk / 3 min slow × 30 min. This HIIT-style walk reduces blood pressure, stroke risk, and boosts VO₂ max while burning fat and improving heart health. 2. Walk on an Incline

Incline walking activates more glutes, hamstrings & core, boosting calorie burn by 50–100% vs flat walking.

Bonus: Uphill is easier on your knees, making it a safe way to strengthen legs & shred fat.

I'm 46.

Here are 30 things people over 30 need to stop doing to drastically improve their lives: 1. Stop compromising your health. You only get one body for the rest of your life. Take care of it now because it doesn't get easier later.

2. Stop worrying. Worrying is praying to the devil. No amount of worrying makes any situation better. Avoid at all costs.

6 foods to eat daily to lose visceral fat:

1. Blueberries

Blueberries are rich in polyphenols and shut down inflammation.

They improve insulin sensitivity and reduce belly fat even without major diet changes.

I toss a handful into the next food every morning. 2. Greek Yogurt (Plain, Unsweetened)

High in protein, loaded with probiotics, and linked to less visceral fat.

It supports gut health, regulates hunger hormones, and protects muscle during fat loss.

I eat 0% fat Greek yogurt daily with berries or protein powder mixed in.

The 12 best health purchases I made in 2025:

1. Reverse Osmosis Water Filter (with re-mineralizer)

RO removes microplastics, heavy metals, PFAS, chlorine, fluoride, and hundreds of contaminants.

Use it with a remineralizer and it makes the water elite. 2. Home Air Purifier

Indoor air is often more polluted than outdoor air.

Dust, mold spores, chemicals, microplastics, pet dander ... you breathe all of it.

A great purifier clears your air and gives your lungs, brain, and sleep a cleaner environment.

We’ve been told 8 hours of sleep is non-negotiable and anything less is “dangerous.”

Yet in Japan, the average adult sleeps just 6 hours a night
and still lives longer and stays leaner than anyone else on Earth.

Here's the Japanese secret to sleeping less and being healthier 👇🏼 The Sleep-Longevity Paradox

Japan’s life expectancy:

Women: 87.1 years
Men: 81.1 years

Obesity rate? 4-6%
The U.S.? 40%+

They sleep less, move more, and somehow thrive.

The secret isn’t genetics. It’s how they sleep.

If you want to get your body metabolically healthy in 2026, copy this: Most people think they're “pretty healthy.”

But here’s the truth: 88% of adults are metabolically unhealthy.

That means blood sugar swings, poor energy, higher inflammation, and a faster path to chronic disease.

Here’s how to fix that 👇

There's a viral walking trend that's actually backed by science.

It's called the 12-3-30 workout, and it's been shown to improve your V02 max, muscle endurance, and fat loss.

Here's why it works and how to make it work for you: This workout is simple:

You walk 3 miles per hour on a 12-level incline for 30 minutes.

It sounds easy until minute 3 when your legs start negotiating with your brain.

But here's the thing, that burn, it's doing something real:

I just turned 46.

If you're in your 40s, do this: 1. Stop putting your health on the back burner. This is your make-or-break decade for getting in shape. Take your health seriously now, or life will start to get worse.

2. Make lifting weights a non-negotiable. This will improve your quality of life for ages to come.

The #1 muscle that predicts how sharp your brain stays as you age is not your chest or your arms.

It’s your legs.

Here’s why skipping leg day might be shrinking your brain: A 10-year study of 300-plus female twins with an average age of 55 found something crazy.

Those with stronger legs at baseline had better memory and thinking skills a decade later, while brain scans showed they had more gray matter volume.

Stronger legs = Healthier brains

20 reasons why walking is the most underrated exercise on the planet:

1. It burns fat. Walking uses fat as a primary fuel source. You don't need to do hours of cardio to lose fat. You need to move more. 2. It lowers visceral fat. Daily walking has been shown to reduce harmful belly fat that wraps around your organs, even without making any changes to diet.

3. It makes you more insulin sensitive. A 15-min walk after meals can slash blood sugar spikes by 30%.

Visceral fat is the hidden fat that wraps around your organs.

It’s the most dangerous kind and has been linked to heart disease, diabetes, cancer, and even brain shrinkage.

Here are 6 science-backed ways to burn it off (without starving yourself): Why visceral fat?

Unlike fat you can pinch, visceral fat is inflammatory.

It surrounds your liver, pancreas & intestines and releases cytokines that trigger chronic inflammation.

Also, it prevents blood flow from going to the brain, literally making you dumber.

I'm about to turn 46.

Here are 33 micro-habits that have quietly changed my life:

1. Drinking water before coffee. When we wake up, we naturally produce cortisol. We are also dehydrated. We don't need to mainline caffeine. We need water. 2. Brushing + flossing my teeth in the shower. I have trouble with flossing, so combining both makes it more likely to happen.

3. Wearing blue light blockers at night. This helps me block blue light, which in turn improves the quality of my sleep.

If you want to lose 20+ pounds of fat while adding muscle by the end of this year, copy this: This is the exact protocol we use to help our client Jay:

- Lose over 30 pounds of fat
- Gained 3 pounds of lean mass
- Reduced his visceral fat by 75%

All in just 90 days. If he can do it, you can too.