7 fitness tests every 40 year old man should be able to pass: 1. Run a mile in under 10 minutes

A great test for your cardiovascular system.

According to U.S. Air Force fitness standards, men aged 40-49 should be able to run 1.5 miles in 13:36 for a "fair" rating.

This translates to roughly a 9-minute mile pace.

If I had 3 months and wanted to drop my belly fat at 45 years old, I'd do this: 1. Get 80-90% of your calories from single ingredient nutrient dense foods.

2. Avoid processed foods as much as possible because they're addictive, devoid of nutrients & leave you feeling empty.

3. I'd aim to eat similar meals every day to keep my diet simple.

Harsh weight loss advice no one wants to hear in 2025:

1. Obesity is not about genetics. It's about epigenetics. The foods you eat and your environment will be the main tool in how much fat you gain or lose. 2. If you are out of shape your kids will most likely be out of shape too. Not because of genetics but because of the behaviors and example you have set for over the course of their lives.

The year is 2025.

You've completely transformed your body and are in the best shape of your life.

It wasn't by accident. You did it by having a SYSTEM to helps you get lean on autopilot.

Here is that system: Step 1 - Find the constraint

This is the low hanging fruit of body transformation.

Identify the one habit holding you back. It could be snacking, binge eating at night, not exercising etc...

Focus all attention on fixing that habit. Use a habit tracker Atoms to track progress.

How to get your shit together in 2025:

1. Make a list of all distractions in your life. Systematically remove one at a time. Track your progress. No excuses. 2. Prioritize your health. Being fit, high energy, and confident will have a positive meta effect on every single area of your life.

3. Apply the theory of constraints to your life. Find the worst habit that holds you back. Subordinate everything to fix it.

Fat loss hacks I know at 44 that I wish I knew at 24: 1. The Weight Loss Water System

· Drink 500 ml after a meal
· Drink 500 ml before a meal
· Drink water instead of snacking
· Drink 500 ml of water upon waking

Water is one of the best tools for weight loss.

Also, most times you feel hunger it's dehydration in disguise.

If I had to start from zero and get my body in shape again at 45, here’s what I’d do: 1. I would use my workouts to build muscle

I'd use my diet to burn fat.

I'd find some form of cardio I enjoy for my brain, heart, lungs, and energy levels.

30 things no one tells you when you reach the age of 40:

1. No one prepares you for the fact you will go to more funerals & this will increase as you get older. The people you love will eventually pass, so we must cherish them now while we have them. 2. At 40 you will see a massive divide between people who took care of their bodies & those who didn’t.

3. When working out in your 20's & 30's it's results first & injury prevention second. After 40 it's the opposite.

It doesn't matter if you're 25 or 75, do these 12 exercises for the rest of your life: 1. Bulgarian split squats

This is the best bang for buck single leg movement.

It works your quads, glutes, and hamstrings.

Lifting on one leg also works your balance and proprioception.

Your neck is one of the most important part of your body.

But sitting at a desk makes it stiff and can cause a chain reaction of pain throughout the rest of the body.

Want to fix your neck?

This 3 minute drill will change your life: Janet Jacksons

Start by keeping the eyes looking straight then slide the neck from side to side while keeping your head level.

Use a mirror to see how far you can slide the neck from side to side with the head level.

Do this for 15 seconds.

How to do a hard reset for your body in 2025: 1. Workout every day

Do at least one physical activity a day for 30 minutes, preferably in the morning.

Make it vigorous and intense & base it on the level you're at.

The more you can exhaust your body, the more you can control your energy, mood & emotions.

This 2 minute thread will save you 10+ years of your life: The average person spends 4-6 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...

I just turned 45.

If you're in your 30's, read this: 1. When you hit your 40’s, you’ll see 2 types of people: Those who took care of themselves and those who did not.

2. Lifting weights is investing in your future self. Start now to be functional well into your 80s while increasing your attractiveness.

I'm about to turn 45.

If you want to look 10 years younger than your age, read this: 1. Become metabolically healthy.

You can turn the clock back by giving a fuck about your body.

Balanced glucose, lipids, and hormones keep cells thriving, which also means less inflammation and more collagen.

Being metabolically healthy is like giving a spa treatment to your cells.

You don't need to be zero percent body fat. Avoid having too much, as it will inflame your body and face.

Everyone thinks getting healthy is about making massive overhauls to your lifestyle.

What most people know is you can completely change your life with a few mini-habits.

Here are 7 micro-habits that will change your life: 1. The One Hour Rule

For the first hour upon waking and the final hour before sleeping, put your phone away.

Let yourself pudder in the mornings without giving power to outside influences.

At night let your mind take a break from dopamine so it can sleep in peace.

I'm about to turn 45.

Here are fitness cheat codes I wish I knew in my 20's: 1. Avoid tap water & water in plastic bottles. They contain BPA & phthalates, which may affect hormones. Drink from glass or metal bottles instead.

2. Use a pinch of sea salt or electrolyte powder with your water. This helps with hydration & absorption.

The country with the world's highest life expectancy is Singapore.

They didn't get there by luck—they got there through a mix of smart policies, emphasis on family, and healthy living.

Here are 10 crucial reasons why Singaporeans live the longest: 1/ Healthcare

Singapore's health care system is like the Rolls-Royce of medical care.

You get universal coverage and cutting edge technology while the system places a heavy emphasis on prevention.

As an added bonus, they lead the world in maternal and infant care.

Getting a massage is one of the best legal performance enhancers on the planet.

But most people don't have the time or money to get one.

It's all good because you can get a massage in the comfort of your home using a few simple, inexpensive tools.

Here's how: Benefits of getting a massage

1. Stress Relief and Mental Health
2. Muscle Recovery and Flexibility
3. Enhanced Immune Function
4. Improved Circulation and Lymphatic Drainage
5. Better Posture and Reduced Pain
6. Enhanced Sleep Quality

You'll need a foam roller and a tennis ball to get a great self-massage.

Here's how to do it in the comfort of your own home:

Shohei Ohtani is the best baseball player on the planet and is about to start in his first world series.

While insanely talented, most people don't know he's been using a secret goal-setting framework he learned as a child.

It's called the Harada Method & here's how it works: Who is Shohei Ohtani?

Shohei Ohtani is a once-in-a-lifetime baseball unicorn.

He throws 100 mph fastballs, strikes out batters, leads the league in home runs, and is the only person in baseball to have 50 home runs and 50 stolen bases in ONE year.

He’s basically a human cheat code, rewriting what we think is possible in the sport and making baseball exciting for a whole new generation.

But his baseball beginnings were humble and it started with his coach Takashi Harada.

Vitamin D is essential to living a normal life.

Yet It's estimated that over 40% of North Americans are deficient in vitamin D.

During the fall and winter seasons keep an eye out for these 11 weird symptoms of Vitamin D deficiency. 1. Mood Swings

Vitamin D influences the production of serotonin and also plays a role in releasing cortisol (the stress hormone).

Low vitamin D can cause imbalances in cortisol levels, leading to mood swings—ranging from happiness to irritability and sadness.

The average human consumes an entire credit card's worth of microplastics each month.

While we cannot eliminate them fully, there are ways we can significantly reduce their impact on our lives.

Here are 13 powerful ways to remove microplastics from your life. Dangers of microplastics in the body:

· Cell damage
· Lung damage
· Gut Disruption
· Increased toxicity
· Endocrine disruption
· Increased carcinogens
· Increased inflammation
· Accumulation in organs
· Nutrient Absorption Issues

Here's how to eliminate them from your body: