Fitness cheat codes I know at 45 that I wish I knew at 25:

1. Take 5 grams of creatine for the muscles. Take 10-15 grams of creatine for the brain. 2. The best type of cardio to increase V02 max live longer is the Norwegian 4x4. It's been shown to reduce the age of the heart by 20 years and increase lifespan.

3. A good signal of living longer is the ability to carry your bodyweight for a 1 minute and hang for 2 minutes.

The 5 most overrated exercises on the planet (and what to do instead):

1. Burpees

These are high effort, low return.

They spike heart rate but do little for real strength or fat loss.

They also put your low back in a compromised position while being done to failure. Avoid. What to do instead? Jump rope.

Jump rope torches calories, improves coordination, and builds cardio faster—with less joint stress than burpees.

It's efficient, fun, and also supports your lymph node system.

Fat loss hacks I know at 45 that I wish I knew at 25: 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 lose fat fast (not for everyone): There's a little known diet used by bodybuilders, type 2 diabetics, and obese people that can help you lose fat in a rapid timeline.

It's called the Protein Sparing Modified Fast and here's how you do it:

This is Richard Morgan.

He's a 93-year-old four time world rowing champion who has the fitness levels of a 40 year old.

Scientists studied him to find out his secrets to delaying the aging process.

Here's what they found: Lesson #1 - It's never too late to start

Richard was never an athlete growing up.

He started rowing at 72 years old but before that he lived a sedentary lifestyle.

Since then he's gone on to win 4 world titles in rowing for his age group.

Men will lose 3-8% of muscle every decade.

This means a slower metabolism and a weaker body.

Here's your step-by-step game plan on how to stop it: 1. Focus on getting stronger in these movements

Squat, bench press, hinge, lunge, back row, pull-up, overhead press, and carry.

Choose one exercise per each movement and focus on using progressive overload and the next thing...

Not all exercise makes you healthier.

In fact, some sports may shorten your life by up to 10 years.

Here are the top 3 sports that increase your lifespan and 3 sports that could take years off it: #3: Fencing (+6.6 years)

Basically chess with swords.

· Demands lightning-fast reflexes
· Boosts brain-body connection
· Low injury rate compared to other combat sports

Everyone thinks they need to spend hours in the gym.

But the reality is that you can keep yourself healthy by doing some short exercise snacks a few times a day.

Here's a guide on exercise snacks and 16 time efficient workouts you can do anywhere: Exercise snacks are short bursts of physical activity, typically lasting from 30 seconds to 10 minutes, designed to be incorporated into your daily routine.

They were designed for the time-strapped individual who can't dedicate hours to the gym.

The Japanese have found a ground breaking walking technique that has 2x more health benefits than getting 10k steps.

It's called Interval Walking Training.

Here's how to do it: Instead of just strolling at the same pace, IWT alternates between three minutes of slow walking and three minutes of fast walking.

You do it for a total of 30 minutes. That's it.

The results? Mind blowing.

I'm 45.

Here are health cheat codes I wish I knew in my 20's: 1. Time travel sleep tea

Mix chamomile tea with 5g glycine & a teaspoon of sea salt.

Chamomile helps you relax, glycine improves sleep quality & the sea salt prevents waking up to go pee.

Drink this 2 hours pre-bed for one of the best nights of sleep you've ever had.

I've been drinking a special sleep tea 2 hours before bed and it's changed my life:

It contains chamomile, glycine, and sea salt.

The chamomile relaxes me while the glycine improves sleep quality.

The sea salt helps me absorb water so I don't wake up to go pee at night. Benefits I'm seeing:

· Better quality sleep
· Falling asleep faster
· Not waking up having to go pee
· Sleeping straight through the night

I also combine this with magnesium glycinate to amplify the sleep effect.

3 exercises that should be mandatory for people who sit at desks: 3 things that start happening to your upper body when we sit for 6 hours of more at a desk:

1) Your shoulders start to round forward
2) Your back starts to hunch forward.
3) Your low back starts to get tight.

If that's you then these 3 stretches will change your life 👇

I'm turning 46 this year.

If you're in your 40's read this: 1. This is your make or break year for health. Yes, you can change at any year but it will get harder each year that passes.

2. You can have 1000 problems in life until you have a health problem. Then you only have one.

One of the best supplements on the planet most people aren’t taking:

Magnesium.

The bad news? 75% of people are deficient in this key mineral.

Here’s everything you need to know about magnesium and how it can change your life: 🧵 What is Magnesium?

It's an essential mineral crucial for 300+ bodily functions including:

- Bone health
- Metabolic processes
- Stress management
- Energy production
- Blood pressure regulation
- Blood sugar regulation
- Absorbing vitamin D
- Muscle and nerve function

And much much more.

But up to 75% of people have been shown to be deficient in this key mineral.

Here's why:

7 golden rules for getting rid of belly fat forever:

1. Stop drinking alcohol

Alcohol affects hormones that control appetite, hunger & stress.

It's also high in empty calories, making it more likely to increase your abdominal fat.

Want a slim belly? Stop drinking. 2. Match your carbohydrate intake to your activity levels

Carbs are fuel for performance.

If you're largely sedentary then eat less of them.

If you're an active person then eat more of them.

Carbs are a tool for energy. Match them to fit your lifestyle.

5 stretches to do every day if you sit at a desk (bookmark this): #1 - Couch stretch

The couch stretch is the king of all desk stretches.

It unfucks your tight hips and improves your posture while helping you relieve lower back pain.

It's simple, effective, and hurts so good.

I just did a body fat scan and my visceral fat was almost non-existent.

Visceral fat is a silent killer and the most dangerous types of fat on the body.

Here's what I did to get my visceral fat to near zero:
How much is too much visceral fat? There are a few ways to measure it:

1. For body fat percentage: Visceral fat should be about 10% of your total body fat3.

2. Using waist circumference as an indicator:

For women: Less than 35 inches (88.9 cm).
For men: Less than 40 inches (101.6 cm).

3. Using waist-to-hip ratio:

For women: Less than 0.855.
For men: Less than 0.905.

Using DEXA scan:

Visceral fat levels should be under 13 on a scale of 1 to 591.

Here's what I did to get my visceral fat down to almost zero:

I'm 45.

As I age, I become more at risk for the 4 horsemen of disease:

Heart disease, cancer, diabetes & Alzheimers.

Here are 6 health tests I'm taking now that might save my life: #1 - Coronary Calcium Scan

Heart disease is the leading cause of death for men and women, resulting in the death of 1 in 5 people.

A coronary calcium scan helps assess the risk of coronary artery disease (CAD) & future cardiovascular events.

I’ve been a health coach for 20+ years now, and here are 10 secret traits I’ve noticed amongst people who have successfully lost the weight and kept it off. It gets better as you slide. 1. Working out is a basic form of hygiene.

I've seen this in every successful body transformation where people look at exercise as a basic form of hygiene. Like brushing their teeth they feel dirty if this miss a session.

Creatine is one of the safest most effective supplements on the planet.

But most people aren't taking it because they think it's a steroid or are afraid of potential side effects.

Here's a guide on Creatine and how to take it (bookmark this): 1/ What is Creatine?

Creatine is a natural substance found in your muscles and brain.

It’s made of amino acids and acts as a quick energy booster for your workouts while also having a positive impact on your brain.

27 microhabits that will change your life:

1. Follow the One Minute Rule: If something takes one minute (responding to a text, hanging a jacket etc..) or less to complete do it immediately. 2. Drink water before coffee in the morning to hydrate & increase energy.

3. Park backwards into a spot so you can leave quicker and more safely.

4. Do walking meetings to stimulate the brain and get steps in.