In my 37 years, I’ve competed in 10 Ironmans and helped over 3500 clients reach their health and fitness goals.

Here's the top 37 health and fitness tips I’ve learned over the years: 1) 5 minutes with the fork can undo hours of work in the gym. Your training starts in the kitchen.

2) Viewing the sunrise and sunset every day is a cheat code for establishing a consistent circadian rhythm and sleep schedule.

If I was 20 pounds overweight and had chronic knee pain, here’s exactly what I would do to lose the weight and save my knees: Two pillars are key here:

1) Diet
2) Exercise

Let’s start with the diet:

Rising healthcare costs are destroying this country and your wallet.

While higher healthcare prices drain families, insurance companies find ways to turn those costs into bigger profits.

Let’s break down how it works and what you can do to save thousands of dollars a year: The higher the price, the higher the premiums.

Insurance companies calculate premiums based on healthcare costs.

When hospitals and providers charge more, insurers justify raising premiums.

This leads to more revenue from customers paying higher rates.

Ever thought blood sugar was just for diabetics?

Think again.

Controlling it is your secret weapon for longevity.

Here's 10 simple ways to stabilize it daily: 1) Avoid Liquid Calories

Drinking sugary drinks is like injecting an IV of sugar into your bloodstream.

And alcohol raises blood sugar as well.

It's best to avoid:

- Soda
- Juices
- Smoothies
- Sweet tea

Stick to water, seltzer, tea, and coffee as much as possible.

80% of people are insulin resistant.

It's a silent killer...

If you want to learn about the deadly condition you probably already have, read this: Diabetes, heart disease, stroke, and cancer don't just happen overnight.

They are chronic diseases that most often are the result of longterm inflammation.

This inflammation slowly increases over time as a result of worsening insulin resistance.

Seed Oils are making you fat, depressed, and sick.

Here’s everything you need to know about them (and how to avoid them): First, what are seed oils?

Seed oils are oils that are extracted from the seeds of plants.

Common oils you probably see and use are:

• Corn
• Canola
• Soybean
• Sunflower
• Cottonseed

These are commonly used for cooking, baking, and throughout the food industry.

Your health is being destroyed by chronic inflammation and insulin resistance.

Big Pharma led you to believe engineered medications were the only answer.

Here's 7 natural herbs and spices to fight inflammation and improve your sugar levels: Western medicine has convinced recent generations that natural remedies are ineffective at improving your health.

However, these same remedies have been used for thousands of years all over the world.

Let's take a look at the benefits of 7 of them:

The Big Food industry spent billions teaching you what to think about food.

Everything you've been taught about eating is WRONG.

Here's 20 tips to educate yourself: 1) The inner aisles of a grocery store are engineered to taste good and keep you coming back for more. They are closer to drugs than REAL food.

2) Eating 5-7x a day is not the way to boost your metabolism but its a great way to create insulin resistance.

If you can’t lose stubborn belly fat, this is why (thread): First, we need to understand the two types of fat:

Subcutaneous fat, and Visceral fat.

Subcutaneous fat lies beneath your skin, the kind you can pinch with your fingers.

Visceral fat is belly fat found deep within the abdomen, and is far more dangerous.

Here’s why:

You’ve been lied to about heart disease.

Give me 2 minutes to tell you the truth about cholesterol: We’ve all heard the same story:

“Cholesterol is bad.”

“Cholesterol causes heart disease.”

But it’s not true.

We NEED cholesterol to not only survive.

But to thrive.

Let's start with the 3 biggest reasons why:

You don't need a fancy gym to get strong.

Use these 7 simple exercises to hit every muscle group in the body without any equipment.

(Bookmark this for your next travel day): 1) Wall Sit

It can be hard to hit a leg workout without equipment.

Wall sits make it easy and safe for everyone!

-Aim for 2 minutes
-then adjust depth
-then add weight

I'm 36.

If I were 18 again, here are the 36 things I'd do differently:

1. Realize college is a scam. 2. Avoid relationships that had no chance of a marriage outcome.
3. Build a habit of writing daily.
4. Prioritize more weight training and less running.

Medical errors account for 10% of all deaths in the United States.

Avoiding the wrong doctor could save your life. Here are 17 signs it’s time to find a new one:

1. They tell you eggs are dangerous because of cholesterol. 2) They recommend meds before recommending lifestyle interventions.

3) They are overweight themselves, despite knowing the obvious risk factors.

4) They can’t explain insulin resistance in words you can understand.

Most people have poor gut health.

And poor gut health leads to:

• Poor mental health
• Chronic inflammation
• Increased risk of disease

Here are 11 simple ways to fix your gut: 1) Eat Fibrous Foods

Fiber is good for your gut for multiple reasons:

A) Adds "bulk" to your stool, helping bowel movements.

B) Acts as a “prebiotic,” serving as food for healthy gut bacteria.

Eat fibrous foods like:

• Fruits
• Nuts and seeds
• Leafy green vegetables

Men’s testosterone levels begin to decline by 1-2% per year after age 20.

Here’s how to reverse the decline and naturally increase your testosterone well into your middle years without exogenous sources or TRT: 1) Clean Up Your Diet

Seed oils and refined-carbs are big factors in men’s declining testosterone levels.

Polyunsaturated fats from these foods have been shown to raise estrogen and lower testosterone.

Instead, stick to real foods like meat, eggs, fruits, nuts, and veggies.

10 things you're probably doing every day that are seriously damaging your health:

1) Drinking caffeine first thing in the morning. When you wake up in the morning, you’re dehydrated from not drinking water all night.

Caffeine adds to this.

Because caffeine is a diuretic, it increases urine production and leads to fluid loss.

To avoid this, have 32oz of water straight away.

Then, enjoy your caffeine.

I’ve treated over 1,000 people with neck, low back, and shoulder pain.

Many of them were limited by one common problem, poor thoracic mobility.

Here are 6 simple exercises I often used and you can do to alleviate pain and improve your posture: 1) Cobra/Prone Press Up

This position is great for resetting the spine after lots of sitting.

To do the exercise:

• Keep low back & hips in contact with the ground
• Only press up to where you’re comfortable
• Don’t worry about speed
• Repeat 10-15 times
• Breath deeply

You trust the health system to take care of you.

What if that system was actually built to keep you unhealthy?

Here are 20 shocking truths they don’t want you to know: 1) Big Pharma pays for most research.

You shouldn't be surprised when studies also support their products.

The average man today lacks purpose.

Modern life breeds men who fall victim to cheap dopamine, cheap food, and shallow pleasures.

Here are 7 ways to reject average and take back control of your life: 1) Do Hard Things

Modern life breeds soft minds.

Embracing discomfort separates you from 99% of society.

• Sign up for a race
• Take daily cold showers
• Commit to daily exercise

The only way to develop a tough mind is by doing tough things.

26 health cheat codes everyone should know:

1) The most demonized foods, like eggs and meat, are actually the most nutrient-dense foods on the planet. 2) Cut off food 3 hours before bed. Cut off fluids 2 hours before bed. Cut off screens 1 hour before bed. You’ll sleep twice as deep and wake up twice as energized.

A 40-minute routine for guys over 40 to build muscle, lose weight, and prevent injuries.

Bookmark this for your next gym day: 1) Prone I's, Y's, T's

These are foundational movements for building shoulder strength and stability.

The key is pausing at the top of each movement.

Use these to warm up and you’ll experience less pain with overhead movements.