Calorie counting is a pain in the ass.

Yes, it works.
But it’s annoying and time-consuming.

Here’s the exact blueprint I’d use to drop 30 lbs of stubborn fat (WITHOUT counting calories):

1. STOP eating 3 hours before bed Burning fat isn’t just about what you eat.
It’s about when.

That 3 hour time window before bed:

→ Improves digestion
→ Improves fat-burning overnight
→ Helps you wake up feeling lighter and more energized

No amount of exercise will make up for a sh*t diet.

But most people don’t know how simple eating to lose weight can be.

21 sentences to help you lose 10-15 pounds by 2025 (WITHOUT fad diets or endless cardio): 1. Avoid ultra-processed foods at all costs.

2. Your plate should be 1/2 veggies, 1/4 protein, and 1/4 slow carbs.

3. The best protein sources are lean meats, fish, eggs, and greek yogurt.

Sad truth about hardworking fathers:

They’ll spend 60+ hours/week working for their family but won’t get healthy for them.

Meanwhile 1/4 die from heart disease.

7 steps to prevent an early death even if you’re “too busy”: Heart disease is the #1 killer in America.

But it’s insulin resistance that causes it.

It also causes cancer, diabetes, obesity… the list goes on.

And most people don’t even know they have it.

“I need a gym membership to get in shape”

BS.

You just need 30 minutes and a kettlebell.

Here’s a simple AT-HOME routine to build muscle, burn fat, and prevent injuries (bookmark this for later): 1) Pushups

Everyone does these.
Almost everyone does them wrong.

The game-changer? Tempo:
→ 3 seconds down
→ 1 second pause at bottom
→ Explosive up

Keep elbows at 45°. Feel your chest light up.

The real American epidemic is visceral fat.

But most people don't know how dangerous this type of "belly fat" is...

It makes weight loss feel impossible, damages your organs, and leads to an early death.

How to eliminate your visceral fat (before it's too late): What is Visceral Fat?

It's not the soft fat you can see and pinch.
It's rock-hard fat wrapped around your organs.

This is why you see that hard, protruding "beer belly" that’s extremely hard to get rid of.

And it’s not like regular fat. It’s far worse…

One pattern I’ve noticed in all miserable men:

They don’t keep promises to themselves.

Do this to completely transform your body before Christmas, even if you “have no time:”

1. Stop relying on cardio to burn fat Cardio is great for your brain, heart & lung health.

But it's shitty for fat loss.

Always prioritize strength training + nutrition > cardio.

If I woke up tomorrow with 15+ lbs to lose by Christmas...

Here's the exact blueprint I'd use.

No crash diets. No Endless cardio.

Just a science-backed system that works in weeks.

1. Training - Just 3x per week: Day 1 - Full Body A:

• Neutral Grip Lat Pulldown 3x6-10
• Machine Shoulder Press 3x6-10
• Leg Extensions 3x8-12
• Leg Curls 3x8-12
• DB Bicep Curls 3x8-12
• Cable Tricep Pushdown 3x8-12

Harsh truth:

You'll NEVER get a 6-pack doing crunches.

What's the secret? Dropping that stubborn 15-20 pounds.

So if you want to finish 2024 with a chiseled core...

Start these 7 simple fat-shredding hacks today: 🧵

1. Skip cardio... Increase daily movement instead:

NEAT (Non-Exercise Activity Thermogenesis) burns up to 15% of your daily calories.

Standing burns 30% extra calories vs sitting.

10k steps = an extra 400 calories torched daily.

Combine this with lifting for ultimate results.

Harsh truth:

Your metabolism didn't slow at 30.

Modern life killed it.

That extra 20+ pounds? Research shows it wasn't age.

Here's what really happened (and 5 ways to fix it): A groundbreaking study just shattered everything we thought we knew about aging.

Scientists tracked 6,400 people's metabolism from birth to age 95.

What they discovered changed our current understanding of our metabolism.

I've cracked the code to losing 20+ pounds before Christmas:

• No endless cardio
• No crash diets
• No misery

So if you want to walk into the holidays in amazing shape...

Start these 9 fitness hacks today:

1. Walk (literally) Can't get 10K steps every day?

Start with 7K and add 1K a week.

You'll get there in no time.

Plus, it burns fat without killing your recovery or making you hungry.

The fitness industry is terrified of this guy:

• Holds a degree in biochemistry
• Reads 100+ studies per video
• Debunks BS (bro science) with real science

His mission? To make fake "fitness gurus" extinct.

Here’s his blueprint for taking them down: The fitness industry is a mess.

Magic pills claiming to melt fat.
Dangerous crash diets promising instant results.
Instagram models selling 30-day transformation plans.

One man decided he'd seen enough.

This is the single most powerful (and misunderstood) supplement.

It's dirt cheap, scientifically proven, and can transform your brain function.

Here's what 99% of people get wrong about it: "Creatine is just for bodybuilders"

Wrong. I actually convinced my grandma to take creatine.

Its benefits go far beyond the gym... It's been shown to improve cognitive function and memory and even help with depression.

It's not just to make your muscles look bigger.

The most powerful pill in the world:

Walking.

A daily 20-minute walk can cut your risk of early death by 30%.

Here's why walking is the closest thing we have to a miracle drug:
Hitting more steps will *immediately* improve your health.

The best part?

It's way less boring (and difficult) than running. And you won't feel ravenous afterward.

Unlike intense cardio that makes you want to eat everything in sight...

Look at this guy.

He's a personal trainer who got fat on purpose.

His goal? To prove anyone can lose weight.

Here's the exact 6-month plan he used to get back in shape: Drew Manning started as a jacked personal trainer.

But he's an empathetic guy and realized he couldn't relate to his struggling clients.

So he did the unthinkable: he gained 75lbs on purpose.

This is him at his peak weight gain 📹

Sleep deprivation is slowly killing you.

It's linked to obesity, heart disease, and cognitive decline.

Since your doctor won’t help you avoid it, here are 7 simple steps that will: Chronic sleep loss wreaks havoc on your hormones.

It increases cortisol (stress hormone) and ghrelin (hunger hormone), while decreasing leptin (satiety hormone).

Meaning, you're stressed, hungry, and can't stop eating.

Hello, weight gain. But there's even more:

Mainstream health advice is killing you.

It's a recipe for inflammation, insulin resistance, and chronic disease.

Here are seven deadly lies they've told you:

1. Eggs are bad for your heart Plot twist:

Your heart loves eggs.

And they're one of the most nutrient-dense foods available—containing high-quality protein, vitamins A, B2, B5, B6, B12, D, E & K, AND minerals like selenium, zinc, and iron.

Cholesterol? It's not the villain in this story, folks.

I bet my firstborn child that Peter Attia will live to at least 150.

Not because he spends $1,000,000/year on cutting-edge longevity treatments.

But because he developed a free blueprint that will make you 20 years younger:
I won't lie to you.

Attia has resources most of us can only dream of.

He's got time, money, and an admirable level of obsession most of us lack.

But this is the thing - you don't need to go full Attia to improve your health.

Let's break it down:

This is killing you.

But America made it legal in all 50 states.

In 1967, 3 Harvard scientists were bribed $50,000 to downplay its role in heart disease.

Here's the truth:
Picture this: It's 1967, and the Sugar Research Foundation is sweating.

Their precious white powder is under scrutiny.

So what do they do?

Throw money at the problem, of course.

Low testosterone is linked to stomach fat, erectile dysfunction, and depression.

Give me 2 minutes and I'll give you 7 steps to boost your testosterone (backed by science): Stop Eating Like Crap

Your diet is the foundation.

But you don't need to go keto or starve yourself.

Just focus on:
• Healthy fats
• Lean proteins
• Fibrous veggies
• Complex carbs

And cut out processed junk. It's that simple.

Harsh truth:

Cardio is a stupid way to lose fat.

If you have 30 pounds of stubborn belly fat to lose by Christmas, read this: Cardio doesn't burn as many calories as you think.

A 30-minute jog? About 300 calories. That's one cookie.

Plus, your body adapts quickly, making cardio less effective over time.

After losing 37lbs of fat, here's every piece of fat loss advice I can think of:

1. Buy a good pillow

2. Everything in moderation is fine—including the occasional glass of wine

3. Lifting weights 3-4 times a week is the best thing you can do for your masculinity