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.

8 powerful eating cheat codes for faster fat loss you won't hear from your nutritionist or personal trainer:

1. Don't double carb

Avoid having 2 or more carb sources (like bread & pasta) in a meal.

Excess carb intake raises insulin and adds unnecessary calories to your body. 2. Use the 20 minute rule

After each meal is done, wait at least 20 minutes before putting another food in your body.

It takes it takes time for your stomach to signal to your brain that you are full.

So get busy, do something else and avoid stuffing your face after a meal.

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...