I'm 45.

Here are massive red flags I wish I knew in my 20's: 1. Having a big belly. It's a sign of high levels of visceral fat. It wrecks hormones and reduces blood flow to the brain, making you dumber.

2. Sleeping less than 6 hours a day. Long-term sleep deprivation leads to fat gain, lower cognitive function, and eventual disease.

3. Thinking that anything in your 20s is "too late". This belief will stop you from doing some cool shit.

French people eat bread, cheese, wine, and pastries.

Despite this, they have one of the lowest obesity rates in the Western world.

Here are 9 reasons why French people are staying slim while everyone else is getting fat: 1. Cultural portion control

In France, “small” is normal.

Coffee cups are tiny, sandwiches aren’t a footlong, and meals aren’t supersized.

Smaller portions mean fewer calories without feeling deprived.

I'm 45.

But I look and feel 35.

Here are 5 foods I’m eating to look younger and feel like I’m 10 years younger: Food #1 - Collagen Boosters

Eggs, grapefruit, pumpkin seeds, and bone broth.

Collagen is “Nature’s Botox.” It keeps skin firm, joints flexible, and bones strong.

After 30, your body makes less. These foods help bring the bounce back.

Most people obsess over weight.

But the real predictors of disease, aging, and early death are hidden in your blood.

Here are 8 lab tests that predict your future better than your waistline: 👇 Test #1 – Complete Blood Count (CBC)

Measures: red/white blood cells, platelets, hemoglobin.

It uncovers anemia, infection, immune status & even cancer risk.

Think of it as checking the fluids in your car. If it's too high or too low, the system breaks down.

Visceral fat is the most dangerous type of fat.

If you want to remove it, it's not enough to count calories and lose weight. You must eat the right foods.

Scientists just discovered a diet that burns up to 2–3x more visceral fat than traditional diets.

Here’s how 👇 Visceral fat = the fat around your organs.

It’s metabolically active and releases inflammatory cytokines that:

· Damage your heart
· Raise diabetes risk
· Accelerate Alzheimer’s & certain types of cancer

It can also shrink areas of the brain responsible for memory & mood.

The easiest way to burn more fat at the gym:

Add a 10-minute walk after weights.

Here's why 👇 Lifting Stimulates Fat Burning Hormones

After a lift, you trigger the release of hormones like:

1. Growth hormone
2. Catecholamines
3. Glucagon

These hormones mobilize fat from storage and increase its availability in your bloodstream to be used as fuel.

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

1. Take 5 grams of creatine for the muscles. Take 10-20 grams of creatine for the brain. 2. For a great workout, mix a bottle of beetroot juice with half a teaspoon of baking soda. Beetroot boosts nitric oxide for endurance; baking soda buffers acid, delaying fatigue for workouts.

3. When working out use swear words to enhance your ability to lift heavier.

I'm 45.

If I were in my 30s again, I'd do this: 1. Avoid alcohol. Each time you get buzzed, it takes 3 to 4 days of your energetic potential away from you. It's a literal toxin for your body and brain and shown to increase risk of various cancers.

If I want to lose 5 pounds of visceral fat, here is exactly what I do (step-by-step): 1. What Is Visceral Fat (And Why It Matters)

Visceral fat is internal fat that wraps around your organs.

It is known as the most dangerous type of fat on your body spiking your risk of:

- Stroke
- Heart disease
- Type 2 diabetes
- Alzheimers disease
- Certain types of cancer

8 exercises for people who sit at desks: 1. The crab reach targets your lats and hips while activating your glutes.

Aim for 4 to 8 reps per side.

Hard pills you need to swallow if you want to get in shape: If you're out of shape it means you've accepted being average.

The most contrarian thing you could do is get your body in shape.

Getting fit is the one thing that most people just can't seem to do in their life and accomplishing it makes you above average.

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.