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.

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.

Everyone over 40 blames aging for their low energy levels.

But it's not age... it's simple daily mistakes.

Here's how to get your energy back like you're 25 years old again: 1. Your morning routine is killing your energy

You wake up, grab coffee, check your phone, and start reacting to the world.

This spikes cortisol and puts you in reactive mode all day.

Try this instead: 10 minutes of movement, hydration, then caffeine.

Set the tone for your day instead of letting it set you.

Meet Richard Morgan.

A 93-year-old Irishman with the:

• Heart
• Lungs
• Muscles

Of a 40-year-old.

He’s a 4x world champion in indoor rowing who started exercising at 73.

Here are 7 lessons we can learn from the fittest 93-year-old on Earth: 1. He proves it's never too late to start

Morgan was completely sedentary until age 73.

He tried rowing at his grandson's practice and fell in love.

Now he's a world champion who's rowed the equivalent of 10 times around the globe.

Your age isn't an excuse. Your inactivity is.

Running changed my life.

• Marathon
• Ironmans
• Daily runs.

Four years ago, I was 20lbs overweight and couldn't run 1 mile without stopping.

If you're a beginner... here's exactly how to start: 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.

There's no way Wim Hof is human...

• Climbed Mount Everest in shorts
• Stayed in an ice bath for almost 2 hours
• Ran a half-marathon barefoot in the Arctic (in 2:16:34)

Here's how a 66-year-old father is redefining what's mentally & physically possible:
1. He redefined what's humanly possible

Wim's other "impossible" feats:

• Ran a marathon in the Namib Desert without water
• Climbed Mount Kilimanjaro in 31 hours & 25 minutes (in shorts)
• Hung by one finger at 2,000 meters altitude
• Swam 57.5 meters under ice

But here's the kicker - he taught 12 people to climb Kilimanjaro in 48 hours using his method.

Everyone over 40 blames aging for their inability to lose fat.

But it's not age... it's simple daily mistakes.

Here's how to start shedding fat like you're 20 years old again: 1. Your sleep is destroying everything

Poor sleep is the hidden saboteur of fat loss.

It increases:

• Hunger hormones
• Crashes energy
• Makes you crave junk food

If you're sleeping less than 7 hours consistently, nothing else matters.

Fix your sleep before you fix anything else.

Russ Cook is the first person in history to run across Africa:

• 10,125 miles in 352 days
• £1,000,000+ raised for charity
• Survived kidnapping, robbery, & life-threatening challenges

Here's his amazing story (& training routine): 1. He turned rock bottom into rocket fuel

Russ was struggling with:

• Gambling addiction
• Drinking
• Mental health issues

Instead of staying stuck, he took absolute responsibility for his situation.

He channeled his pain into purpose - proving that "a normal bloke" can achieve the extraordinary.

In 5 years, people will look back & regret not becoming a hybrid athlete.

It builds muscle, cardiovascular endurance, & makes you live longer.

Sadly, most people have no idea how to start...

Here's how to do it (the blueprint that changed my life): 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:

Metabolism is the most misunderstood aspect of health.

It controls how you:

• Burn fat
• Store energy
• Perform throughout the day

But most people are accidentally destroying theirs daily.

Here's how metabolism actually works (& how to speed yours up naturally):
1. What is metabolism?

Metabolism is your body's internal engine.

It converts the food you eat into energy to power:

• Movement
• Brain function
• Organ systems

A fast metabolism burns more calories at rest.

A slow one stores more fat.

This is Dr. Peter Attia.

A longevity expert who dedicated his life to figuring out how humans can increase their lifespan.

He just sat down with Steven Bartlett and discussed his top secrets for living a long & healthy life.

Here are the top 8: 1. Train for your "marginal decade"

This is your last decade of life. Most people don't prepare for it.

Attia's approach:

Think like an athlete.

What do you want to be able to do at 80?

• Play with grandkids?
• Climb stairs?
• Travel?

Then train specifically for those movements starting now.

Burnout isn't just being tired.

1 in 4 high-performers experience it before age 40.

It's your body forcing you to stop before you break completely.

Here's what burnout actually is (& how to prevent it before it destroys your performance): 1. What burnout actually is

Burnout is chronic physical and emotional exhaustion caused by prolonged stress.

It's not just a bad week.

It's weeks or months of:

• Feeling drained even after rest
• Cynicism toward work you used to enjoy
• Reduced performance despite working harder

Your body is literally forcing you to slow down.

Laird Hamilton is 61 years old but still:

• Surfs every day
• Has an intense fitness routine
• Looks better than most 20-year-olds

Here are Laird's 7 secrets to real longevity (that anyone can copy):
1. "Training for life"

Laird doesn't train to look good - he trains to survive.

He:

• Surfs 50-foot waves.
• Paddles miles in the ocean
• Trains underwater with kettlebells

Does it all with the mindset that training = preparing for battle.

Every workout has a purpose:

Building the capacity to handle whatever life throws at you.

The key to a longer & healthier life:

Mobility training.

It's the simplest way to protect & eliminate joint pain as you age.

Here's how to fix your mobility without spending hours stretching: 1. The problem with most stretching advice

It assumes you have 45 minutes daily for a full yoga routine.

You don't.

You need the minimum effective dose that actually works with your schedule.

10 minutes of targeted stretching beats 60 minutes you'll never do.

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.

Elvis Presley passed away at only 42 years old.

There's been speculation about what destroyed his health so quickly:

• Pills
• Exhaustion
• Unhealthy diet

But what really caused it?

Here's the hidden story behind Elvis's rapid health decline: 1. The overworked king

At his peak, Elvis was performing constantly.

• Relentless touring schedule
• No time to recover
• Barely sleeping

The lifestyle was nonstop pressure.

His body was under chronic stress with no relief.

The future of longevity isn't:

• Stem cells
• Red light therapy
• 100s of pills per day

It's mastering the simple things 90% of people ignore.

Here are 8 ways to extend your life naturally (backed by science):
1. Build muscle

Muscle is the #1 predictor of longevity as you age.

More muscle = lower risk of falling, metabolic disease, cancer, heart issues, and death.

Lift heavy. Walk often.

Your life literally depends on it.

Improper breathing is silently destroying your physical & mental health.

Sadly, 99% of people have no idea they're doing it wrong...

Here's how to fix your breathing & change your life:

(From an Ironman athlete & marathon runner)
1. Most people are dysfunctional breathers

They breathe:

• Through the mouth
• Too shallow
• Too fast

This triggers your fight-or-flight system, spikes stress, and kills energy.

Step 1: Breathe through your nose.