If you want to lose 75% of your visceral fat in 90 days, copy this: Why is visceral fat different?

It wraps around your organs.

It's not the fat you can pinch. It's the fat that's slowly killing you.

It releases toxic compounds directly into your bloodstream 24/7.

95% of people aren't getting enough of this nutrient and it may be killing them.

It's not protein. It's fiber.

Fiber protects against colon cancer, fights heart disease and even helps you lose fat.

Here are 10 high-fiber foods to eat every week: 1. Psyllium Husk

I put a tablespoon in my morning Greek yogurt every day.

It forms a gel that softens stool, slows glucose absorption, lowers LDL cholesterol & feeds gut microbes.

This is the easiest fiber hack I know.

Creatine is one of the most studied and effective supplements for your body and your brain.

But the benefits change depending on the dosage.

Here's the benefits (and drawbacks) you'll experience at different dosages of creatine: 5 Grams Per Day: The Gold Standard

This is the dose that’s been studied for decades.

It boosts strength, lean muscle, and recovery by increasing cellular energy (ATP).

You’ll also see gradual improvements in working memory, mood stability, and mental clarity.

8 tests that predict how long you'll live (90% of people fail #8): Test 1: Metabolic Health Markers

Waist to height ratio: under .5
Fasting glucose: under 100 mg/dL
HbA1c: at or below 5.6
FFMI: above 18 (men) / 15 (women)

This is the foundation. Every other test builds on it.

The Top 4 Most Underrated Supplements

1) CoQ10
2) Glycine
3) L-theanine
4) Psyllium husk

Here's why 👇🏼 1) Coenzyme Q10 (CoQ10)

Your mitochondria need this to produce energy.

Without it, your cells run on fumes.

Here's the issue: CoQ10 levels drop as you age. And if you're on a statin, they drop even faster.

Supplementing can improve energy, heart health, and exercise recovery.

If I woke up 20 pounds overweight and needed to lose it all by summer, this is EXACTLY what I'd do:

1. Stop eating at least 3-5 hours before bed. Set a hard stop. This prevents horrible food decisions and improves the quality of your sleep, which regulates hunger the next day. 2. Multiply your bodyweight by 12. That will be your daily calorie intake.

3. Multiply your bodyweight by .7, and that will be the daily grams of protein you need to eat to maintain/build muscle while burning fat.

4. To keep it easy, focus on hitting your calories and protein.

8 health trends that need to die in 2026:

1) Cold plunging.

Good for dopamine but studies show it blunts muscle growth and it doesn't improve recovery in a meaningful way.

For most people it's become a virtue signaling marathon on Instagram rather than an actual health tool. 2) Extreme "clean eating."

The moment you label food "clean" or "dirty" you've started a war with your plate.

I've watched this push people into disordered eating and social isolation.

You can be lean and healthy eating whole foods diet with room for your favorite foods.

1 in 3 Americans are insulin resistant and it's silently killing them from the inside.

What most don't realize is you can reverse it in 3 to 6 months without a single medication.

Here's the exact protocol on how to do it (bookmark this): 8 Warning Signs of Insulin Resistance

1. Excess belly fat
2. Brain fog
3. Constant hunger
4. Low energy
5. High inflammation
6. High blood pressure
7. High blood sugar
8. High Triglycerides

If you want to live to 100 or longer track these 6 key metrics:

1. Cardiorespiratory fitness

What to track: VO₂max, one mile run times or 3 mile cycle times.

Your cardio system is one of the best predictors all-cause mortality. 2. Muscle strength and lean mass

What to track: grip strength, FFMI, basic strength standards.

Low strength and muscle mass are hallmarks of frailty and higher death risk as we age.

High strength and muscle mass equal a better quality of life.

If you need to get your shit together in 2026, read this: 1. Stop being easily offended. If you’re easily offended you’re easily manipulated.

2. Get your body lean and healthy. Getting in shape is the lead domino that makes your entire life better.

Surprising numbers to track to see how long you'll live:

1. Body fat %
2. Bone density
3. Grip strength
4. 1 mile run time
5. Daily fiber intake
6. Resting heart rate

Here’s why 👇 1. Body Fat

Excess body fat, especially visceral fat, drives insulin resistance, inflammation, and chronic diseases.

Lower, healthy body fat means better hormones, better energy, and a longer healthspan.

Use the chart below to determine a healthy percentage %

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.