A Japanese doctor has just proven that living to 100+ isn't luck...it's a formula.

Dr. Shigeaki Hinohara lived to 105 while most doctors barely make it to 70.

Here are his 8 secrets to living a long life: 1. Never fully retire

His principle was to stay purposeful and always have a goal or a plan for tomorrow.

Purpose fuels energy, and staying engaged and busy keeps your mind and spirit young, no matter your age.

If I woke up 30 pounds overweight and wanted to lose it all by the end of this year, this is EXACTLY what I'd do:

1. Eliminate alcohol. When you drink your body prioritizes burning it first. Trying to burn fat while drinking alcohol is playing the game on hard mode. 2. Multiply your bodyweight by 12. That will be your daily calorie intake.

3. Multiply your bodyweight by .8. 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.

This is Chuando Tan.

He is 59 years old and looks like he's in his late 20's or early 30's.

Here are his secrets to looking half his age: DIET

He eats a high protein low carb diet.

Daily meals include Hainanese chicken, fish, rice, eggs & legumes.

He also prioritizes water intake & limits sugar, preferring to consume it during the daytime if necessary.

He attributes 70% of his youthful appearance to his diet.

If you want to create a strong lower back, read this: The key to building a stronger low back is by addressing the 4 pillars:

1) Hip mobility
2) Glute strength
3) Core stability
4) Movement
5) Mindset

Here are 8 effective exercises to build a stronger low back:

For the past month I've been doing 2 minute bar hangs and my life will never be the same.

This is what happens to your body when you hang every day: 1. Improved Posture

Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body.

They also provide a constant stretch on the shoulders, back arms & lats.

This helps reverse upper body posture defects that come from sitting for too long.

This 3 minute thread will save you 10+ years of your life: The average person spends 4-5 hours a day on their phone.

If they did this from the ages of 20 to 80 they would have spent a total of 10+ years of their lives on a screen.

Phones are a great invention but they're more toxic than you think.

That's not even the worst part...

This is Vincent Dransfield.

He's 110 years old, still drives a car, walks up stairs, and has less health issues than his grandchildren.

He also doesn't workout, eats burgers, and drinks alcohol on occasion.

Here are his secrets to longevity: Vincent is considered to be a supercentenarian, which is a human who is 110 years or older.

Only 1 out of every 1000 centenarians are supercentenarians.

Only 10% of them are men.

What makes Vincent special is that he's still living independently.

5 exercises that should be mandatory for people who sit at desks: Dangers of sitting for too long

· Heart disease
· Low back pain
· Type 2 diabetes
· Neck & shoulder pain
· Having a croissant-like posture

And increased risk of all-cause mortality.

These 5 exercises should be mandatory for people who sit at desks 👇

Harsh truths I know at 45 I wish I knew at 25:

1. You spend life with one person, which is you. If you don't like yourself, you will have an issue.

2. Growth is painful. Staying in the same spot as last year is even more painful. 3. You can't help someone who doesn't want to be helped.

4. People who tend to hate on others on social media are usually projecting their insecurities.

5. People you admire in life carry the traits you have inside but are too scared to bring out.

80% of weight loss come from your nutrition.

But most people don’t know there are simple ways to hack your eating to get better results.

Here are 21 eating hacks that will lead to greater fat loss: 1. Avoid drinking alcohol. It's negative calories, ruins sleep, and makes you hungrier while lowering your energy and focus the next day.

23 things I wish I knew for faster, easier fat loss:

1. Stop drinking alcohol. Trying to lose weight while drinking alcohol is playing the game on hard mode. Give it up and bring it back once you've hit your target. 2. Take 5 grams of creatine a day to help support muscle growth, recovery, and workout performance. Take 10+ grams for the mental benefits.

3. Stop using your workouts to burn fat. Use them to build muscle. When you hit the gym try to do a bit more in strength, volume, or both.

If you want to create the healthiest home on the planet, read this: Your home can be the biggest source of sickness or health.

The air you breathe. The water you drink. The light you see.

Most people focus on diet and exercise but ignore the 90% of time spent indoors.

If I were to build the healthiest home on the planet, here's what I do 👇

You've been lied to.

They said hamburgers was junk food, but the truth is they are one of the healthiest foods on the planet.

You only need 5 key ingredients.

Here's how to make it: 1. The Bun

Sourdough is the healthiest bread on the planet.

The fermentation process breaks down gluten and phytic acid for easier digestion while lowering the glycemic index, unlocking more nutrients and minerals for your body to absorb.

Meet Michael Lusgarden.

At 51, he's reversed his biological age by 21 years while being a single dad and living in a 700 square foot apartment.

His secret isn't being rich or having expensive gadgets.

It's data, blood work, and small tweaks.

Here's his exact routine: 1. The Foundation: Blood Work Drives Everything

Michael gets blood tests every 42 days and has done 54 tests since 2015.

Each test shows him what's working and what's not.

You can look young on the outside, but you can be old on the inside.

Getting blood work is the key.

5 supplements that will improve your mental health:

1. Creatine
2. Saffron
3. L-theanine
4. Myo-inositol
5. Magnesium

Here's why: 1. Creatine

Creatine Boost Brain Energy Supports Memory, Attention, and Processing Speed.

It has also been shown to help reduce depressive symptoms by improving brain energy metabolism and neural protection.

Since I was a kid, I have had to wake up in the middle of the night multiple times to go pee.

Everyone said that I'd have to deal with this for the rest of my life.

I said fuck that, searched for a different solution & fixed my back.

Here's how I did it: 1. What is Nocturia?
Nocturia is waking up 2+ times per night to urinate.

I'm not alone. 36-55% of Americans deal with this condition.

It can be caused by lifestyle factors, medications, medical conditions, or poor hydration habits.

If you buy supplements off of Amazon, you need to read this: One of the biggest problems Amazon has is counterfeit products, specifically supplements.

Increased reports of fake vitamins, protein powders, and other health products being sold on the platform have surged in recent years.

Researchers have found a workout protocol to reverse the age of your heart by 20 years.

This works especially well for people over 40.

Here is the protocol and how you can apply it to your life: 1. The 2 Year Cardio Protocol

Researchers got sedentary adults w/an average age of 53 years old and put them on a 2 year supervised exercise program.

The goal: restore heart elasticity and improve VO2 max.

Link to study: utswmed.org/medblog/heart-…

If you want to get in shape before summer, you don't have much time.

Here's what I'd start doing today if I wanted to lose 8-15 lbs of fat before the summer: 1. Eliminate alcohol. These are negative calories because your body burns the alcohol before it burns fat, while increasing appetite and hunger. Removing it will automatically be a net positive.

2. Lift weights using progressive overload three days a week, bare minimum.

I surveyed over 1000+ people who stay under 15% body fat.

Here are 10 things they do to stay lean all year round: 1. No alcohol

Lean people either drink zero alcohol or they treat it as a rare occasion.

And for good reason. Alcohol spikes your appetite, adds empty calories, and delays fat loss by days.

If you want to stay lean, alcohol is the first thing to cut.

This is Mike Fremont.

He's a 102 year old who holds multiple world records in the marathon, half marathon & canoeing.

He's also beat cancer and cured arthritis using a special type of diet.

Here are his secrets to living to 100: Lesson #1 - His diet

At the age of 69, Mike was diagnosed with cancer & told he had 3 months to live.

He said screw that & read the Cancer Prevention Diet where he switched to a whole food plant based diet.

After 2.5 years doctors found no metastases in his body.