After 20+ years of health coaching, here is every fat loss tip I could come up with:

1. Take 5 grams of creatine for the muscles. Take 10-15 grams of creatine for the brain. 2. To build muscle lift weights 3x a week, hitting each muscle at least 2x. Every session, add more reps or weight. Aim for an FFMI of 18.5-22 (men) or 15.5-18.5 (women)

3. To lose weight, eat at a calorie deficit of 500 or slightly higher depending on how much you have to lose.

Things I've learned becoming a dad at 40 years old:

1. Your health becomes the most important thing in your life. If you want a chance to see your kids grow up you need to take care of your body. 2. Lifting weights becomes a non-negotiable. This will be the difference between independence and the nursing home.

3. You can be 40 years old and feel like in your 20s if you do the right things for your body.

4. You never know how important good health is until you lose it.

7 foods to avoid if you want to eliminate visceral fat permanently:

1) Alcohol
2) Fried Foods
3) Sugary foods
4) Refined carbohydrates
5) Processed meats
6) Fast foods
7) Sugary sodas

Here's why 👇🏼 1. Alcohol

Alcohol isn’t just empty calories, it's a metabolic roadblock.

When you drink, your body stops burning fat to clear the alcohol first. It also spikes cortisol, which contributes to belly fat storage.

Alcohol is the first to go if you want to eliminate visceral fat.

5 hidden signs you might live to 90 or older (87% of people will fail at number 3):

1. Walking speed

This is a sign of function and cardio.

A pace over 1 m/s (2.2 mph) predicts longer life. A stride of over 2.7 mph shows mortality risk drops dramatically. Fast walkers age slower. 2. Resting heart rate

A low RHR means your heart is efficient and your stress response is balanced.

Under 70 bpm is solid. Under 60 bpm is elite longevity territory.

If you’re above 80–90 bpm at rest, it's a sign that you need to build your aerobic engine.

Weight loss hacks I know at 46 that I wish I knew at 26: 1. Eat similar meals every single day. This makes eating simple, removes decision-making, and helps you hit your macros and calories consistently.

2. Avoid eating things out of a bag as this can cause overeating. Instead, put your portion on a plate and put the bag away.

How to do a hard reset on your body in 90 days:

1. Eliminate the alcohol, fast foods, and hyper-processed junk from your diet. Before thinking of adding things, focus on elimination. 2. Set a daily non-negotiable of doing some type of physical exercise for 30 minutes daily. Do this for your brain, body, and stress levels.

3. Stay hydrated. Even a 1-2% drop can affect physical and cognitive performance. Aim for half your bodyweight in ounces of water daily.

7 signs you’re losing fat even if the number isn’t moving yet:

1. You feel colder than usual

Less body fat means less insulation & you'll feel it in your fingers and toes.

If you're feeling colder than normal, congrats. Your body is carrying less fat to keep you warm. 2. Your clothes fit differently

The scale might not budge yet, but your pants tell the truth.

If you’re tightening your belt or noticing extra room in your jeans, your body composition is shifting.

Fat down. Muscle preserved. Progress happening.

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 👇