Your doctor is fat.

But you trust them with your long-term health.

Here are 13 bizarre things Big Pharma doesn’t want you to know about healthcare: 1/ Quality of care varies between hospitals.

Not all facilities provide the same level of treatment.

Even for common procedures.

Choose wisely

If I woke up 30 lbs heavier and I had a gut that was destroying my health…

I’d follow the 1-3-4-8-10-12 Rule to lose it in 60 days.

(Bookmark for fat loss made easy): What is the 1-3-4-8-10-12 Rule?

And why do you need it?

It’s a proven approach to crushing your goals.

The rule breaks done any mission into simple steps.

The specificity of:

-Objectives
-Milestones
-And KPIs allows for continual assessment and adjustment.

Fun fact:

This rule is perfect for weight loss.

Here’s how:

20 foods you need to eat more of (your body will thank you):





1/ Halibut

Great source of selenium.

Which is a mineral with antioxidant properties that supports skin health and fights inflammation and heart disease.

Rich in protein and vitamins like B6…

Halibut can improve cognitive functions and is perfect for a light and filling dinner.

There's a lot of bad information about testosterone.

But I've helped 400+ men increase their T levels.

Here is the only guide you need to boost your T naturally (bookmark this): 1/ Get Leaner

Aim for a body fat percentage between 10 to 15%.

High body fat converts testosterone into estrogen, reducing T levels.

Moderation is key.

Because being too lean can also negatively impact testosterone.

Every piece of fitness advice I could come up with after over a decade in the gym:

1. Eat more meat. 2. Get 15 minutes of morning sunlight to set your circadian rhythm and get better sleep.

3. When you think you’re hungry, you’re usually just thirsty.

4. Muscle cannot turn into fat because they’re 2 different tissues.

5. Start your day with a high-protein, low-carb breakfast.

7 full body stretches that transform your body (in under 10 minutes)

1. Child’s pose: The 3 biggest reasons why you should make the:

Child’s pose a part of your daily routine:

Stress relief, back tension release, and improved shoulder flexibility.

1/ Kneel on the floor with your big toes touching and knees wide apart.

2/ Sit back on your heels and stretch your arms forward on the floor.

3/ Lower your forehead to the ground and breathe deeply.

4/ Hold for 30-60 seconds.

You're destroying your gains if you do these 8 things after a workout: Working out makes you:

• Break down your muscles
• Feel sore, tired, and hungry
• Deplete your glycogen stores

That's okay as long you know what to do afterward.

Here are 8 mistakes you need to avoid after your workouts:

I’m 30.

Here's every fitness tip I learned in my 20s: 1. It's 100x easier to stick to your nutrition and training goals when you're sleeping enough.

2. Plan your meals the night before and log them in MyFitnessPal.

3. Cook the majority of your meals from home.

4.Consume foods that fill you up such as meat, eggs, white potatoes, and Greek yogurt.

The best way to build your back:

Pull day.

I’ve coached 100s of people to get strong backs.

Use my simple workout to get giant back muscles (and biceps): 1. Bodyweight Pull-Ups (3 sets, 10 reps)

Form:

Grip the bar wider than shoulder width for optimal lat engagement.

Avoid the hook grip.

Why?

It reduces elbow pain.

Instead focus grip strength on your pinky & ring finger.

The most confusing part of fitness:

Supplements.

As a health coach of +10 years, I’ve tested hundreds of supplements.

Here are the only 7 supplements you need to optimize your fitness (bookmark this): Before we start:

Taking the right amount of each supplement depends on your biodiversity.

This means that every person may need different things.

Before starting a new taking supplements consult your doctor.

Here are the 7 best supplements to boost your workout:

The dangerous factor that’s slowly killing you:

Insulin resistance.

I’ve been a health coach for +10 years.

Here are 3 ways to destroy insulin resistance (bookmark to save your life): Why am I telling you about this?

Simple…

Insulin Resistance isn't just a medical term.

It's a lifestyle alarm that demands your attention.

Here's what this is all about:

Your long-term wellness.

Let me switch gears for a moment…

There is a hidden crisis that's slowly killing you:

Visceral fat.

I've been a health coach for +10 years.

Here are 3 ways to destroy visceral fat (bookmark this): Let’s get started by telling you what visceral fat is:

Visceral fat is a type of body fat stored deep within the abdominal cavity.

It surrounds vital organs such as the:

• Liver
• Pancreas
• And intestines

Unlike subcutaneous fat (which is located just beneath the skin)…

The point is this:

How to build a HUGE upper body with only 5 exercises.

This is the only workout routine you need to build your upper body muscles.

1. Barbell Bench Press 1. Barbell Bench Press

Bench presses only target the chest right? WRONG!

They target:

-Chest
-Shoulders
-And triceps

Keep feet flat, back slightly arched for stability.

To avoid injury:

Don’t flare your elbows out.

3 sets.
6-8 reps.

Every piece of fitness advice I could come up with after over a decade in the gym:

1. Eat more meat. 2. Get 15 minutes of morning sunlight to set your circadian rhythm and get better sleep.

3. When you think you’re hungry, you’re usually just thirsty.

4. Muscle cannot turn into fat because they’re 2 different tissues.

5. Start your day with a high-protein, low-carb breakfast.

I used to be skinny and weak.

My body embarrassed me.

But 15 years later I’m stronger than ever.

Here are the 10 secret gym hacks I used to transform my body (to help you build muscle): 1. Rest between sets

One of the biggest mistakes is going from one set to another too fast.

And 30-60 seconds of rest ruins the intensity of your workouts.

But by resting 2-3 minutes between sets:

You ensure full recovery and allow for maximum effort in each set.

After 12 years in the gym, here's every fitness tip I could come up with:

1. Stop drinking alcohol 2. Switch out vegetable oil for olive oil.

3. Cook the majority of your meals from home.

4. Consume foods that fill you up such as meat, eggs, white potatoes, and Greek yogurt.

The most forgotten part of fitness:

Flexibility.

I’ve created the perfect stretch routine.

Steal my easy 5-minute routine to improve your body's mobility (bookmark this): 1) Neck Mobility:

Use neck rolls anti-clockwise and then clockwise to loosen up your neck.

Move the neck slowly from left to right, and then go forward and backward.

18 health hacks that will make you fitter, leaner and stronger (backed by science)

1) Alcohol is poison, cut it out. 2) Track your food intake Monday to Saturday.

Take Sunday off.

Running is TERRIBLE for fat loss.

Here’s what modern science says: Disclaimer - I want to be clear that running is great for overall health and performance.

However, it’s not the best or quickest way to lose weight.

Let’s get into it:

How to get ripped in the next 3 months if you’re over 40:

Here are 20 hacks for you.

1) Stay motivated by thinking of your kids 1) Stay motivated by thinking of your kids:

On tough days, think of your kids to stay motivated.

Keeping a photo of your family handy can remind you why you're committed to staying healthy.

The reason most high performers can't get ripped?

Lack of time.

Try these 6 high-protein low-effort meals you can make quickly and easily:

(Bookmark this) Let's start with breakfast.

1) Scrambled Eggs and Ham

• 3 eggs
• 5 ham slices
• 1 chopped tomato
• A thin bagel

Scramble eggs in a pan using light oil.

Rip up ham (or other lean meat).

Serve on bagel.

33g protein, 377 calories