Heart disease is the #1 killer.

But it’s insulin resistance that causes it, cancer, diabetes, and Alzheimer's.

Since your doctor won’t help you reverse it, here are 7 simple steps that can: Do you deal with hunger pangs even if you just ate?

Are you battling an expanding waistline no matter what you try?

Do you experience brain fog so bad it feels like you can’t even think?

Are you fighting constant fatigue daily, even if you slept well the night before?

Heart disease is the #1 cause of death.

Since your doctor won't help you avoid it, here are 7 simple steps that will:

1. Stop drinking alcohol. Excessive alcohol intake leads to high blood pressure and heart failure.

Make sure to:

• have alcohol-free days
• limit alcohol to 2-3 drinks/week
• use mocktails when you're out socializing

Don't believe the hype:

In no way, shape, or form is alcohol healthy.

If you're a man over 15% body fat, read this: Men over 15% body fat are at greater risk for:

• brain fog
• low energy
• a shortened life
• decreased motivation
• heart disease and diabetes

But to get leaner and healthier, you only need these 3 simple steps:

Your doctor won't help you heal your gut, but I will.

If you want to fix your gut health, here's every tip I could come up with:

1. Stop drinking alcohol. 2. Eat plenty of prebiotic fiber. Examples:

• apples
• berries
• avocado
• bananas
• seaweed
• pistachios
• asparagus
• mushrooms
• sprouted oats
• garlic and onions
• Jerusalem artichokes

Don't have time to eat healthily?

B.S.

Here are 18 meals you can cook in 15 minutes or less, to be healthier and leaner than 98% of the population: BREAKFAST

1) Eggs with Avocado & Vegetables
→ 1/2 avocado
→ Slice of tomato
→ Sea salt and pepper
→ 3-5 pasture-raised eggs
→ Cook in grass-fed ghee or tallow
→ Large serving of dark, leafy greens

Cook the eggs and greens in separate pans. ~8min total.

To write clearly is to think clearly.

How to unf*ck your life (with journaling): Journaling is an incredibly effective tool:

1. Get an accurate representation of past
2. Take control of your thoughts and mind
3. Completely change your ‘approach’ to life

But what is it even?

Sitting in front of a computer for 7 hours a day is destroying your posture and health.

But most things you’ve been told about posture are lies.

Here’s the truth about posture and 3 steps to fix it for good: Logically it makes sense…stretch muscles that feel “tight” and strengthen muscles that seem “weak or long.”

But this model is simply addressing the symptoms, not the cause.

Heart disease is the #1 killer.

But it’s insulin resistance that causes it, cancer, diabetes, and Alzheimer's.

Since your doctor won’t help you reverse it, here are 7 simple steps that will: 1) Time Restricted Eating

TRE is the biggest lever to improve insulin sensitivity.

• Start with a 12-hour fasting window
• Gradually increase to 14-16 hours
• Eat biggest meals in daytime

This teaches your body how to use fat as a fuel source again.

Your doctor won't help you heal your gut, but I will.

If you want to fix your gut health in 7 simple steps, read this: 1. Eat Prebiotic Fermentable Fiber

Prebiotic fibers feed good bacteria & heal the gut lining.

Eat plenty of:

• fruits
• vegetables
• occasional sprouted oats

I've made every mistake there is in fitness.

Here are the 5 big ones you need to avoid:

1. Relying on Cardio to Burn Fat Cardio has its benefits.

But fat loss isn’t one of them.

Instead...

Use exercise to build/maintain muscle (lift weights).

Use your diet to lose fat (high protein, nutrient-dense).

And never:

Your doctor won't fix your testosterone without TRT, but I will.

If you want to unf*ck your testosterone in 7 simple steps, read this: 1) Get to The Body Fat “Sweet Spot”

Too lean?
You don’t have enough fat to create T

But if you’re too fat?
Your body upregulates estrogen, which lowers T

Get to 10-15% body fat; that’s the sweet spot.

How?

Keep reading:

“Cholesterol causes heart attacks and will kill you”

Bullsh*t

Here's the truth of why you actually NEED cholesterol (your doctor won't tell you this): 1) Brain Health

Your brain needs cholesterol to function.

Around ~25% of the cholesterol in your body lives in your brain.

It's completely necessary for:

• memory
• cell communication
• cognitive functioning

This is a key reason why vegans often get brain fog.

Heart disease is the #1 killer

But it’s chronic inflammation that causes it, cancer, diabetes, and Alzheimer's

Since your doctor won’t help you reverse it, here are 3 simple steps that can: Do you deal with anxiety daily?

Do you wake up with aches and pains in your joints?

Do you battle constant fatigue, even if you slept well the night before?

21 tiny habits that will completely transform your body in 6 months: 1. Eat as much fruit as you want

I’m yet to find someone who got fat from eating too much fruit. Go ahead, go crazy.

2. Limit the booze

Drinking less alcohol keeps your body and brain healthier and minimizes empty calories. Try to keep it under 5-7 drinks per week.

Your brain is your most important asset.

But 99% of people don’t treat it well.

5 bad habits destroying your brain (backed by science): 1. Sitting All Day

A Univ. of Illinois study researched the link between sitting & brain function.

They found just 20 min of walking enhances brain function.

But sitting all day reduces blood flow and brain activity, leading to cognitive decline.

Sitting is the new smoking.

If I woke up overweight tomorrow, here's everything I'd do to get my abs back fast:

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 + walking > cardio.

If sitting all day has destroyed your posture, read this: Good posture is all about “the stack.”

• head over your shoulders
• shoulders over ribcage
• ribcage over hips
• hips over heels

This “stacked” position leads to:

• reduced pain
• optimal mobility
• enhanced confidence

Here are 5 exercises to achieve it:

Caffeine is the most abused drug in the world.

But coffee might be the secret to a long life.

If you want to live 20% longer, read this: Supercharging your brain with chemical-filled energy drinks.

Shoveling white powders in your mouth before workouts.

Chugging lattes to get back to baseline functionality.

These don’t sound like “healthy” habits.

How to beat the afternoon slump.

If you feel tired during the day, read this: Most people lose 14+ hrs a week to the afternoon slump.

If you're one of them, you're losing 2-3hrs a day that could be spent:

• working
• getting in shape
• cultivating relationships

Imagine everything you'd accomplish with that time back.

5 tips for afternoon energy:

Heart disease is the #1 killer.

But it’s insulin resistance that causes it, cancer, diabetes, and Alzheimer's.

Since your doctor won’t help you reverse it, here are 7 simple steps that can: Do you deal with hunger pangs even if you just ate?

Are you battling an expanding waistline no matter what you try?

Do you experience brain fog so bad it feels like you can’t even think?

Are you fighting constant fatigue daily, even if you slept well the night before?

How to cure brain fog.

If you struggle to focus, read this: Ever experienced the mental haze that dulls your clarity and creativity?

Felt the mental quicksand that makes your every thought a struggle?

That's brain fog.

It's more than just forgetfulness.

It's the frustrating disconnect between you and your full potential.