If I had 20lbs+ to lose by summer, here are the habits I'd commit to for the next 90 days: 1. Protein at Every Meal

First meal of the day starts with protein. Every meal after that has protein.

I'm using the 1-1-1 formula:

• 1 protein (eggs, steak, chicken, ground beef)
• 1 carb (rice, sweet potatoes, oats)
• 1 fat or flavor (avocado, hot sauce, olive oil)

Batch-cook 2 proteins and 2 carbs on Sunday. Rotate flavors through the week.

Why?

Protein keeps you full, preserves muscle, and makes the whole thing easier.

How to gain muscle & burn fat at the same time:

Become a hybrid athlete.

Here's how anyone can do it without burning out or falling off (even if you work 70+ hours/week): 1. Most people think you have to pick.

Bulking season OR cutting season.

Cardio OR weights.

That's how the fitness world has framed it forever.

But you don't have to pick. You build a system where both happen at the same time.

That's what a hybrid athlete does.

Poor hip health will ruin your life.

• Destroys posture
• Decreases mobility
• Increases chances of death

Yet, 99% of people ignore them until it’s too late…

Here’s everything you need to know to protect & strengthen your hip joints: 1. Why your hips matter more than you think

Your hips are ball-and-socket joints that:

• Bear your entire body weight
• Transfer force between upper and lower body
• Enable walking, running, sitting, and rotating

When they're healthy, you don't think about them.

When they're not, everything hurts.

Japan sleeps less than almost any country on earth.

They average 6 to 6.5 hours a night.

Yet they have the lowest obesity rates in the developed world and the highest life expectancy.

Here's what they know that we don't: We treat sleep like a performance sport in the West.

"Get 8 hours or your health is ruined."

If we miss it, we feel guilty. We stress about sleep, which actually keeps us awake.

We buy $300 mattress toppers, sleep trackers, melatonin gummies.

And we still wake up exhausted.

Japan takes the opposite approach.

They don't chase sleep. They build days that make sleep happen on its own.

I was 20 lbs overweight, working 70-80 hour weeks, and couldn't run a single mile.

And in 6 months, I lost 30 lbs with under 3 hours of training per week.

Here are the 20 rules that got me there:

Rule 1: Stop waiting for motivation. Build a system that runs without it. Rule 2: Protein at every meal. When you're actually full, you naturally eat less. That's the whole game.

Becoming a “Hybrid Athlete” changed my life forever.

99% of people choose between muscle or endurance…

But you can have both.

Here’s the exact system you can follow to do the same: Hybrid Athletes use strategic training that combines:

• Zone 2 cardio (2x/week)
• Strength work (2-3x/week)
• High-intensity conditioning (1x/week)

Not to be the best at any of them…

But to optimize health, aesthetics, and performance for real life.

Here are 7 reasons you should become one:

4 years ago, I couldn't run 1 mile without stopping.

Today, I've completed:

• Marathons
• Ironman 70.3s
• David Goggin's 4x4x48

If I had to start running again from 0, here's how I'd do it in 1/2 the time: 1. I'd start with walk-run intervals immediately

My biggest mistake:

Trying to run continuously from day one.

Better approach:

• 1 minute running, 2 minutes walking
• Repeat for 20 minutes
• Increase running intervals weekly

This builds aerobic capacity without the burnout that killed my first 3 attempts.

Running will change your life.

• Increases Vo2 max & longevity
• Strengthens your heart
• Burns fat

If you're new to running & want to change your life in 2026...

Here's how to get started: 1. Start embarrassingly small

Your first goal isn't to run a marathon.

It's to run for 1 minute without stopping.

Then walk for 2 minutes.

Repeat 3-5 times.

Most people try to do too much too soon and end up burning out during week 2.

The simplest way to get into the best shape of your life by summer:

Become a hybrid athlete.

You'll put on muscle, shed fat, & add years to your life.

Here's a full system to do it in the next 60 days: A hybrid athlete does two things:

Lifts weights and trains cardio.

Most people pick one or the other.

The ones who do both get results that neither group achieves on their own.

• More muscle means a higher resting calorie burn.
• Better cardio means faster recovery between workouts.

Together, your body changes in ways it simply can't from either approach alone.

On the left is an MRI of a 23-year-old's thigh muscle.

On the right is a 70-year-old's.

We lose 3.8% of muscle per decade after age 30.

And this rate accelerates after age 60.

Not lifting weights is the worst thing you could do to an aging body.

Here's why: 1. Without resistance training, muscle loss is happening right now

3-5% per decade doesn't sound like much. But over 30-40 years, that's 15-20% of your total muscle mass gone.

And after 60, it accelerates. You lose more, faster, right when you need that muscle the most.

The only thing that reverses it is lifting heavy things consistently.

Walking won't do it and cardio alone won't do it either.

This single metric predicts your lifespan:

VO2 Max.

The better it is = the longer you live.

Yet 90% of people have no idea how it works…

Here's what it is & how to improve yours (from an ironman athlete):
1. What is VO2 Max?

It's the maximum amount of oxygen your body can use during exercise.

The higher it is, the more oxygen your heart & lungs can deliver to your muscles while working hard.

It's a direct measure of your cardiorespiratory fitness - how well your entire system functions.

Meet Dana White.

UFC President told he had 10 years to live at 53.

• 236 pounds
• Severe metabolic syndrome
• A walking time bomb

Now he’s 196 lbs, and shredded at 56.

Here's how he did it: 1. His wake-up call was brutal.

At 53, White was "50 going on 70."

Constant travel, stress, and heavy lifting wrecked his body.

The numbers were terrifying:

• Triglycerides at 764 (normal is under 150)
• All 5 markers of metabolic syndrome
• Sleep apnea requiring a CPAP

He was a walking time bomb.

This is Dr. Daniel Lieberman.

A Harvard evolutionary biologist who traveled to remote tribes around the world to study how humans are actually supposed to live.

He sat down with Steven Bartlett and discussed his secrets for exercise, aging, and longevity.

Here are the top 8: 1. The 8-hour sleep myth is destroying your peace of mind

Hunter-gatherers with zero electricity, phones, or TVs sleep 6-7 hours per night — not 8.

Studies show 7 hours is actually optimal for most people. Better health outcomes than 8.

Stop stressing about the "perfect" sleep number. Focus on consistency instead.

Meet Larry Ellison.

An 81-year-old billionaire with the:

• Energy
• Physical vitality
• Mental sharpness

Of someone 30 years younger...

Here are 8 longevity lessons we can learn from the 2nd richest man in the world: 1. He treats longevity like a business problem to solve.

Ellison has invested over $350 million in aging research since 1997.

Founded the Ellison Medical Foundation for biomedical aging studies.

Works directly with Dr. David Agus at his anti-aging institute.

He's literally funding the science of not dying.

No matter how much you sleep, you wake up:

• Tired
• Needing caffeine to function
• Wishing you could stay in bed

& no, you're not just "lazy"...

It's called "Chronic Fatigue Syndrome" & it can ruin your life.

Here's what causes it & how to fix it forever:
1. What is chronic fatigue?

It's a constant state of tiredness that doesn't improve with rest.

It affects your:

• Energy
• Focus
• Mood.

Even your immune system.

Many people have it and don't even realize it.

I found a guy who's been a top heart surgeon for 25+ years.

Dr. Jeremy London.

His message?

Most people don't know they have cardiovascular problems until it's too late...

Here are 8 life-saving lessons he wants everyone to know: 1. Your body has a built-in warning system - but most people ignore it.

Three red flags that something's wrong with your heart:

• Chest pressure during activity (relieved with rest)
• Progressive shortness of breath that's getting worse
• Extreme fatigue from simple tasks like taking out garbage or crossing a parking lot

Poor spine health will ruin your life.

• Destroys posture
• Causes chronic pain
• Increases chances of death

Yet, 99% of people ignore theirs until they can barely move...

Here's everything you need to know to protect & strengthen your spine: Your spine isn't just a stack of bones.

It's the central hub for your nervous system, connecting your brain to every part of your body.

It supports your frame, protects your spinal cord, and enables all movement.

When it's misaligned, everything falls apart.

This might save your life...

If you sit more than 8 hours a day, you're setting yourself up for:

• Early death
• Chronic pain
• Metabolic dysfunction

Here's everything you need to know to reverse the physical damage of sitting: First, let's talk about what sitting actually does to your body.

• Your hip flexors shorten and tighten
• Your glutes shut down completely
• Your spine compresses by 40%
• Blood pools in your legs

And if you're like most executives, you're doing this 10+ hours daily.

This single metric predicts your lifespan:

VO2 Max.

The better it is = the longer you live.

Yet 90% of people have no idea how it works…

Here's what it is & how to improve yours (from an ironman athlete):
1. What is VO2 Max?

It's the maximum amount of oxygen your body can use during exercise.

The higher it is, the more oxygen your heart & lungs can deliver to your muscles while working hard.

It's a direct measure of your cardiorespiratory fitness - how well your entire system functions.

4 years ago, I couldn't run 1 mile without stopping.

Today, I've completed:

• Marathons
• Ironman 70.3s
• David Goggin's 4x4x48

If I had to start running again from 0, here's how I'd do it in 1/2 the time: 1. I'd start with walk-run intervals immediately

My biggest mistake:

Trying to run continuously from day one.

Better approach:

• 1 minute running, 2 minutes walking
• Repeat for 20 minutes
• Increase running intervals weekly

This builds aerobic capacity without the burnout that killed my first 3 attempts.

Joe Rogan had the world's top Longevity Doctor on his podcast.

He revealed mind-blowing facts about expanding the human lifespan that 99% of people wouldn’t know...

Here are my top 8 takeaways: 1. VO2 max is the most important health metric you're ignoring

Dr. Attia revealed that cardiorespiratory fitness is "3x more beneficial to your lifespan than not smoking."

Yet most health professionals have no idea how to improve it effectively.