The silent killer that starts at 30.

Muscle loss.

By 50, you’ve lost 28+lbs of muscle.
By 60, you’re fragile.
By 70, standing up is a struggle.

Fix it now—before it’s too late: The #1 muscle killer isn’t age—it’s inactivity

Muscle doesn’t magically vanish after 40. It's that you stop using it:

🚫You sit all day
🚫 Lift nothing heavy
🚫Move less each year

Muscle adapts to what you demand from it. Stop using it and you lose it.

Here’s how to fix it:

If you need caffeine just to feel normal, your energy is broken.

Here’s what’s really draining you—and how to fix it (for good): Fatigue isn’t just “not enough sleep.”

Your energy depends on 4 key systems:
1. Your fuel source (nutrition)
2. Your recovery engine (sleep)
3. Activity level (movement/exercise)
4. Stress regulator (nervous system)

Before we optimize these, you must stop what’s draining you.

Researchers recently completed the largest study on metabolism ever.

It contains a discovery that changes EVERYTHING we know about your metabolism.

Hint: Aging is NOT the reason you’ve put on weight since your 20s.

Here's the truth, and how you must use this info:
🧵 We've all heard it or said it:

“My metabolism isn’t what it was in my 20s. Back then, I could eat whatever I wanted without gaining weight"

It implies that time slows our metabolism, and that our excess weight is a natural result of aging.

Harsh truth: This is patently false.

High blood sugar is wrecking your health.

• Erectile dysfunction
• Nerve damage
• Heart disease
• Alzheimer's
• Diabetes

It causes these.

5 strategies I use to protect my blood sugar levels (that you can start using today):
1. Add cinnamon to high-GI meals

Cinnamon makes food taste better and helps lower blood sugar levels.

Rank:
—Ceylon (1st)
—Cassia (2nd)
—Saigon (3rd)

*Ceylon has lowest coumarin

My clients don’t give up carbs btw (see video)—we just make them work for us, not against us 💪

Your gut controls everything—focus, energy, weight, even mood.

5 Ways to Fix Your Gut—so you can fix your life:

1. Avoid Coffee on an Empty Stomach Starting your day with coffee can irritate your gut lining and disrupt digestion.

Defer coffee for 90m; begin your mornings the Forever Fit & Flourishing way—with a refreshing and gut-friendly Morning Hydration Elixir.

https://x.com/FitFastCoach/status/1749813275456631268

This is David Schreiber

He's a Neuroscientist & Doctor who got brain cancer, changed his lifestyle and lived 20 more years.

His message? CANCER IS PREVENTABLE.
It's caused by lifestyle factors, not genetics.

Here are David's 7 most important rules for preventing cancer: 7. Cherish Your Relationships

Schreiber emphasized the power of strong relationships

Studies show those with love and support are less likely to get cancer, live longer, and enjoy healthier lives.

And if they do get sick, they fare much better than those who isolate themselves

Depression is stealing your life:

• Saps your energy
• Destroys your focus
• Robs you of joy

It’s the #1 reason Americans skip work.

But most don’t know there’s a habit 1.5x more effective than medication.

Here’s how to use it to take control of your mental health today: A new meta-analysis of 1,039 randomized clinical trials discovered that:

Physical activity is ~1.5x more effective than medication or psychotherapy for mild-to-moderate depression, stress, and anxiety.

Exercise isn’t just for physical health—it’s essential for mental health.

You’re not broken—you’re just missing a few key pieces.

If you're struggling with stubborn fat despite exercising and eating right, it's a clear sign you're overlooking some critical areas.

HERE ARE THE BIG 5: 1. GUT HEALTH

Your gut health impacts your hormonal balance, metabolism, how you process calories, and store fat. To sustain your desired physique, you must heal your gut and nurture a healthy gut microbiome.

A thriving gut = a thriving you.

38 years on this planet. 21 years in the gym.

Here’s every fitness secret I’ve learned:

1. Alcohol? Keep it—but learn to drink smart.

Pick 6 special occasions for 2025 and indulge guilt-free (weddings, anniversary, etc). For all other times? Stay strong and avoid drinking. 2. Eat fish a few times per week.

You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience.

3. Creatine and protein powder are the only supplements you need.

You’re not broken—you’re just missing a few key pieces.

If you're struggling with stubborn fat despite exercising and eating right, it's a clear sign you're overlooking some critical areas.

HERE ARE THE BIG 5: 1. GUT HEALTH

Your gut health impacts your hormonal balance, metabolism, how you process calories, and store fat. To sustain your desired physique, you must heal your gut and nurture a healthy gut microbiome.

A thriving gut = a thriving you.

The average American absorbs 117 harmful chemicals daily—just from personal care products.

These toxins make you fat, sick, and sap your energy.

For a healthier, more energized you—swap these 7 products you use every day for these non-toxic options:

(BOOKMARK THIS)
We trust the government to keep us safe, assuming that if something’s on the shelf, it’s okay to put on our skin.

But the truth is, your trust is misplaced.

Most personal care products are loaded with harmful chemicals that make you sick and weak:

Dr. Attia recently told Huberman

"VO2 Max is the best predictor of how long you live—more so than whether you smoke cigarettes, have heart disease, diabetes or kidney disease"

It is the key to living well

Strangely, you just have to reach "below average" to change your fate:🧵
VO2 Max is the 'max' amount of oxygen a person can use during intense exercise.

It reflects how well your heart can pump oxygen-rich blood to your muscles and how efficiently your muscles can use it—making it a crucial predictor of your overall lifespan.

Joe recently told Elon

"Creatine makes you smarter. Helps with sleep. Lots of cognitive benefits, even performance when sleep-deprived. No downsides, it's naturally in food"

Creatine might be a secret reason why others are outworking you

5 Ways Creatine Will Upgrade Your Life:
Creatine is a natural compound, found in muscle cells, that provides energy for both the body and brain.

It's not just for those seeking physical performance. Every adult should take creatine—no matter their age or profession.

Here's Dr. Daniel Amen on why:

Look at this grandpa.

• He has 7 kids
• Wrote 10+ books
• Ran for president in 2024

At 70, he’s not just surviving, he’s thriving—he’s stronger and more active than men in their 30s.

Here are his secrets to longevity & peak performance (and how you can do the same): RFK's Ageless Power-4 Protocol

• lift weights
• outdoor activities
• intermittent fasting
• avoid ultraprocessed foods

Let's break down his approach, so you can see how he prioritizes health alongside his ambitious lifestyle. Pay attention—to #1 especially.

The best exercises for each muscle group

(save this Cheat Sheet for your next gym session) 𝟏. 𝐁𝐈𝐂𝐄𝐏𝐒

Chin Ups
Reps: 5-10
Rest: 2-3m

Cable Curl
Reps: 12-15
Rest: 90s

Hammer Curl
Reps: 10-15
Rest: 90s

Barbell Curl [EZ bar]
Reps: 8-15
Rest: 90s

Incline Dumbbell Curl
Reps: 10-15
Rest: 90s

Dumbbell Preacher Curl
Reps: 10-15
Rest: 90s

Love dining out but want to lose weight?

Eating out won't derail your progress if you know these tricks.

8 Game-Changing Rules to stay on track while dining out: 1. Say no to the free bread

Gluten binds the satiation hormone leptin.
Restaurants are tricking you into eating (spending) more.

This is David.

He's a Neuroscientist & Doctor who got brain cancer, changed his lifestyle and lived 20 more years.

His message? CANCER IS PREVENTABLE.
It's caused by lifestyle factors, not genetics.

Here are Dr. David Schreiber’s 7 most important rules for preventing cancer: 7. Cherish Your Relationships

Schreiber emphasized the power of strong relationships

Studies show those with love and support are less likely to get cancer, live longer, and enjoy healthier lives.

And if they do get sick, they fare much better than those who isolate themselves

Researchers recently completed the largest study on metabolism ever.

It contains a discovery that changes EVERYTHING we know about your metabolism.

Hint: Aging is NOT the reason you’ve put on weight since your 20s.

Here's the truth, and how you must use this info:
🧵 We've all heard it or said it:

“My metabolism isn’t what it was in my 20s. Back then, I could eat whatever I wanted without gaining weight"

It implies that time slows our metabolism, and that our excess weight is a natural result of aging.

Harsh truth: This is patently false.

If you're struggling to lose weight despite exercising and eating right

It's a sign—there are some critical areas you're neglecting.

HERE ARE THE BIG 5:

(you'll want to bookmark this) 1. GUT HEALTH

Your gut health impacts your hormonal balance, metabolism, how you process calories, and store fat. To sustain your desired physique, you must heal your gut and nurture a healthy gut microbiome.

No cap, a thriving gut = a thriving you.

Scientists have discovered 2 hidden compounds in sunscreens—benzene & benzophenone

Both are carcinogens

Neither appear on any product labels.

I spent 100+ hours researching personal-care products.

For these 7 products you use every day, switch to these nontoxic options: Before we dive in:

The average American gets exposed to 117 chemicals DAILY through personal care products alone—most of them harmful.

These toxins make you fat, sick, and sap your energy. To protect your weight, health, and vitality, choose safer alternatives

Starting with:

Andrew Huberman's 6 best productivity protocols:

(so you have time to get fit like him, or start a harem) 1. Protect your peak-performance hours

"Only interrupt them if a nuclear bomb goes off"

These are the hours in which you can dedicate absolute focus toward a solitary task. It's when you do your deep work, the stuff that moves your life and business forward.