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.

A healthy V02 max is the key to living a long life.

One of the best ways to increase V02 max is a method called The Norwegian Protocol.

Here's what it is and how to use it: VO₂ max is the maximum amount of oxygen your body can absorb & use during exercise.

It's a measure of your aerobic fitness levels.

It's also one of the most important biomarkers for longevity.

Having a high VO₂ max is correlated with living a longer life.

There's a hidden danger that's killing you from within:

It's called Visceral Fat.

I’ve been a health coach for 20+ years.

Here are 5 powerful tools to eliminate visceral fat from your body once and for all (bookmark this): Visceral fat is a dangerous type of body fat that wraps around internal organs in the abdominal cavity.

Unlike subcutaneous fat, it's not visible from the outside.

Excess visceral fat increases risks of heart disease, diabetes, and other serious health problems.

Your back hurts because you have a weak core, tight hips, weak glutes and a hidden reason no one even thinks about.

Here are 5 exercises you can do in 5 minutes to undo hours of sitting at the desk: 1. The Couch Stretch

Sitting too much causes tight hips.

The couch stretch targets tight hip flexors and quads, which can contribute to lower back pain.

By releasing these muscles, you improve hip mobility, reduce pelvic tilt, and release stress on the lower back.

How to reinvent your life (in 6 months or less): 1. Care about your appearance. Get a haircut. If you’re bald shave it off. If you're fat get your body in shape. If you're skinny add muscle to your frame. Dress like you care. Your body is your business card but most importantly you'll feel better by giving a fuck.

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.