I eat close to 3,000 calories a day and stay under 15% body fat year-round.

(That’s a 800-1000 calorie surplus)

Give me 2 minutes and I’ll show you the 8 simple rules that control body fat long term: 1. Protein is the priority

Every meal is built around protein.

It regulates blood sugar, reduces cravings, and builds muscle, which is the main driver of your metabolism.

My staples:

- Fish
- Eggs
- Raw milk
- Bone broth
- Greek yogurt
- Grass-fed beef

Protein must be the foundation.

Everything else gets built around it.

I stay under 15% body fat without tracking a single calorie or ignoring hunger.

The real secret to sustainable weight loss:

Build habits that keep your metabolism high and your decisions simple.

Here are 9 habits anyone can use to get below 15% body fat, and actually maintain it: 1. Don’t sit for more than 60 minutes

Long, uninterrupted sitting slows metabolic rate and disrupts insulin response.

Stand up every hour and move for 2 minutes.

This is one of the easiest levers for long-term fat loss.

The nutrition advice you grew up with?

It created the obesity epidemic.

Here are 15 lies you must stop believing if you want lasting fat loss:

1. Eating fat makes you fat False. Refined carbs and sugar drive fat storage.

Healthy fats like grass-fed butter, olive oil, avocado, and salmon support hormones, satiety, and metabolism.

Mike Mentzer trained for just 30 minutes, 4x a week.

Yet he built a world-class physique.

His training method was the opposite of what most people do.

Here’s how you can use his 7 core principles to build muscle faster by training less: Mike Mentzer was one of the most successful bodybuilders in history.

• Scored a perfect 300 in Mr. Olympia.
• Trained Dorian Yates, a future 6x Mr. Olympia.
• Revolutionized strength training with science-backed methods.

He proved that more isn’t better. Better is better.

Here’s how his 7 principles can help you gain muscle without living in the gym:

I stay below 15% body fat without cutting calories or doing cardio.

The secret:

Put your progress on autopilot with the right habits to make success inevitable.

Here are 9 easy habits you can use to get below 15% body fat and stay there: 80% of people regain the weight they lose.

Why?

They rely on motivation and unsustainable rules.

The solution: install simple, effective habits that work even when life gets chaotic.

Here’s what actually works:

Ozempic without Ozempic.

The fat-loss benefits aren’t unique to the drug.

They come from well-studied mechanisms you can trigger naturally.

No injections.

No $1,000/month bill.

No rebound weight gain.

Here are 6 ways to get the same effect, without the drug: 1. Appetite Control

Ozempic slows stomach emptying and signals fullness faster.

Do this instead:

• Prioritize protein at every meal (protein boosts GLP-1, the same hormone Ozempic mimics)
• Add viscous fiber (psyllium husk, glucomannan)
• Avoid ultra-processed, hyper-palatable foods

Dr. Huberman has shared hundreds of hours of health science.

His advice on fat loss is surprisingly simple — and backed by research.

Here are his top 5 strategies for shedding body fat efficiently (without fad diets or counting calories): 1. Activate Brown Fat with Cold Exposure

Brown fat burns calories to generate heat, and cold exposure accelerates this.

Short daily exposure can raise metabolism and improve fat burning.

Start with 1–3 minutes in a cold shower, or add weekly ice baths.

Struggling to lose those last 10 lbs?

Your gut could be the culprit.

Here are 17 tips that will transform your gut health and help you drop that stubborn body fat:

1. Avoid coffee first thing in the morning and on an empty stomach. Drink bone broth on an empty stomach instead. 2. Stop drinking tap water. Tap water can contain contaminants that harm gut health. Opt for filtered water instead.

3. Eat polyphenol-rich foods like berries, organic coffee, and dark chocolate to support good gut bacteria.

I stay below 15% body fat without counting calories or doing cardio.

The secret:

Put your progress on autopilot with the right habits to make success inevitable.

Here are 9 easy habits you can use to get below 15% body fat and stay there: 1. Don’t sit for more than an hour

Long stretches of sitting slow your metabolism and mess with blood sugar.

Set a timer. Get up. Walk for 2 minutes.

It’s one of the simplest fat loss levers you can pull.

Creatine is the most powerful legal supplement on the planet.

Yet most people still don’t understand what it actually does or how to use it.

This thread will change that:

What it is, how it works, and why you should be taking it daily: 1) Creatine = cellular rocket fuel

Your body runs on ATP (adenosine triphosphate).

It’s like a battery that powers your cells.

Creatine’s job is to recharge those ATP batteries—fast.

More creatine = more energy for your muscles and your brain.

You’ve been lied to.

The foods you’ve been told to avoid are actually the ones that will help you:

• Lose weight
• Skyrocket your energy levels
• Restore your metabolic health

Here are 9 foods I recommend to get lean, strong, and healthy after 40:

1. Eggs Eggs are a metabolic powerhouse—especially the yolk.

They support:

• Hormone production (with cholesterol + vitamin D)
• Liver function (via choline)
• Satiety and fat loss

I eat 3-5 daily.

No need to fear the cholesterol.

You cannot be healthy with unhealthy mitochondria.

Yet no one pays attention to the health of their mitochondria.

These cellular powerhouses are crucial for

• Energy
• Longevity
• Metabolism
• Reducing oxidative stress

Here are 12 ways you can optimize your mitochondria: You'll remember from biology class that mitochondria are the powerhouse of the cell, providing the energy needed for all aspects of life.

90% of the body's energy is produced in the mitochondria.

Unhealthy mitochondria = poor health

Here's how to keep them healthy:

Your belly fat is slowly killing you from the inside.

It wraps around vital organs, destroys hormones, and triggers disease—even if you look 'healthy'.

Most people ignore this until it's too late.

Here are 5 science-backed ways to stop it now: 1. Lower your cortisol levels

Chronically elevated cortisol tells your body to store fat—especially around the belly and chest.

Start here:

- 10k steps daily
- 7–9 hours of sleep
- 1–2 days of true rest per week
- Less caffeine, more breathwork
- Morning sunlight within 30 minutes of waking

If I wanted to lose 20lbs this summer, here’s what I’d do:

1. Eat More Most people try to eat less when they want to lose weight.

But this backfires.

“Eat less, move more” has failed us since day 1.

If your metabolism isn’t optimized when you cut calories, you’re making your journey harder.

Instead, give your body the fuel it needs.

I've coached over 200 executives who could run companies but couldn't lose 20 lbs.

The problem isn't willpower.

It's that your work success habits destroy your metabolism.

If you're smart, disciplined, but still stuck, you're making these 7 critical errors: 1. Coffee instead of breakfast

I bet coffee feels necessary.

But caffeine on an empty stomach spikes cortisol, crashes energy mid-morning, and disrupts blood sugar regulation.

Fix it: Eat within 60 minutes of waking. Prioritize protein and fat — then have your coffee 60–90 minutes later.

The #1 mistake men over 40 make:

Thinking more cardio = better results.

Wrong.

Cardio is killing your testosterone.

After 40, your body plays by different rules.

Here's what works instead (9 steps to 10-15% body fat): 1. Cut the excess cardio

Long, tough cardio sessions spike cortisol — and high cortisol lowers testosterone.

Instead, walk daily (Zone 2) and add 1 short interval session only if recovery is strong.

Train to build, not to burn.

Mike Mentzer trained for just 30 minutes, 4x a week.

Yet he built a world-class physique.

His training method was the opposite of what most people do.

Here’s how you can use his 7 core principles to build muscle faster by training less: Mike Mentzer was one of the most successful bodybuilders in history.

• Scored a perfect 300 in Mr. Olympia.
• Trained Dorian Yates, a future 6x Mr. Olympia.
• Revolutionized strength training with science-backed methods.

He proved that more isn’t better. Better is better.

Here’s how his 7 principles can help you gain muscle without living in the gym:

What if everything you were told about food was wrong?

The foods you’ve been told to avoid…

Are actually the ones that heal your metabolism.

Here are 7 nutrition lies keeping you sick, inflamed, and overweight:

1. Myth: Eggs Raise Your Cholesterol Truth: Eggs do not significantly impact blood cholesterol levels in the way previously thought.

Egg yolks are packed with essential nutrients like:

• Choline (crucial for brain & liver function)
• Vitamin D (supports hormones & immunity)
• B12 (essential for energy & metabolism)

Studies show dietary cholesterol has minimal impact on blood cholesterol for most people.

So eat whole eggs—they’re one of the most nutrient-dense foods on the planet.

Most people over 40 are failing at fat loss.

Not because they’re lazy.

But because the advice they’ve followed is broken.

Here’s what actually works if you want to get lean (without starving or living in the gym): 1. Drink coffee 90 minutes after waking.

Why?

Cortisol is already high when you wake up.

Adding caffeine on top just compounds the stress.

Wait 90 minutes.

Then enjoy your coffee for better focus, performance, and fat mobilization.

Low testosterone is silently destroying millions of men.

Tired, overweight, low sex drive…

It’s not your age.

It’s your diet.

Here are 7 foods that naturally boost testosterone (and help you feel like yourself again): 1. Oysters

One of the most powerful foods for male vitality.

Just 6 oysters deliver:

- 7x more zinc than steak
- Copper (for blood flow)
- Selenium (for sperm health)
- B12 (for energy & brain function)

If you’re serious about raising testosterone, start here.

Tired all the time?

(Even after a full night of sleep?)

Here’s a step-by-step daily framework to 10x your energy levels: Energy is the foundation of everything.

Without energy, everything is 10x harder:

• Exercising
• Eating well
• Pursuing meaningful goals
• Showing up in your relationships

You need energy to improve your life, which means it should be your #1 priority.