I just turned 30.

Here are fitness cheat codes I wish I knew in my 20's:

1) Stop doing burpees 2) High-intensity cardio > endurance running if you want muscle.

3) Morning exercise boosts endorphins released into your body and increases brain function.

4) Drink caffeine in the AM to suppress your appetite.

The truth about testosterone supplements:

The $7 billion supplement industry doesn't want you to know about these 10 research-backed ingredients that raise testosterone levels:

1. Boron 99% of men take the wrong form of this mineral.

This secret could double your testosterone in 7 days.

1. Boron:

It’s a powerful mineral for testosterone support.

Research shows it boosts free testosterone while reducing estradiol.

• Add avocados and nuts to your diet
• Take 6-10mg supplement daily
• Best absorbed with vitamin D

Natural solutions often outperform expensive supplements.

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.

Counting calories sucks.

It’s effective.

But it wastes so much time.

Here are 8 unique ways I’d use to lose fat FAST (no calorie counting required):

1) Boost your NEAT What is NEAT?

Non-Exercise Activity Thermogenesis, which is movement outside of structured exercise.

Increasing your daily movement can significantly impact weight loss.

Aim for at least 7,500 steps per day.

Take the stairs instead of the elevator, or have walking meetings.

These small changes can add up to a substantial increase in calorie burn over time.

20% of American deaths are caused by:

Heart disease.

The death toll is rising faster than ever before.

But that’s good news for you.

Eat these 7 foods to clean your arteries (and save you life): Ignoring THIS fruit could cost you your life:

1) Pomegranates.

Pomegranates contain powerful antioxidants like punicalagins and anthocyanins.

These reduce oxidative stress and prevent arterial plaque buildup.

They also increase nitric oxide production, improving blood vessel elasticity and lowering blood pressure.

Biological mechanisms:

Antioxidants neutralize free radicals that cause arterial damage, while nitric oxide relaxes blood vessels, enhancing blood flow and reducing the risk of clots.

How much to eat?
1 cup (174 grams) of pomegranate arils or 8 ounces (240 mL) of pure pomegranate juice daily.

Italians are the healthiest people on Earth

Despite indulging in carbs

Here’s their secret: 1) Italians consume a Mediterranean diet

• Healthy fats (olive oil)
• Fruit and vegetables
• Fish and diary

→ More whole foods lead to better overall health and longevity

The workout most people mess up:

Arm day.

So I made the perfect routine to get MASSIVE arms.

Here is the only routine you need for huge biceps and triceps (bookmark this): 1) Spider Curls

They’re a game-changer for arm routines because it eliminates cheating.

Set the incline bench to 90 degrees & grab an EZ bar.

- Lean into the bench
- Fully extend your arms
- And curl the bar all the way up

Keep your elbows locked and shoulder width apart.

Your gut is killing you:

• Acne
• Diabetes
• Mood swings
• Chronic fatigue

Your stomach is to blame.

Here are 7 actions you can take to fix your gut today (bookmark this): What to never forget about your gut health and why.

Ignoring this could cost you more than just discomfort.

It could mean serious health issues.

Research has linked poor gut health to symptoms like:

• Anxiety
• Insomnia
• Depression
• Weight gain
• Skin irritation
• Food intolerances
• Digestive problems

Let’s fix this:

Last week I turned 30.

Here are 20 fitness secrets I learned in the past 11 years:

1) Prioritise weights over cardio You think skipping weights is okay if you're cardio-focused? Wrong!

1) Prioritize weight training over traditional cardio for superior muscle tone and metabolic benefits.

Fun fact:

Crunches won’t give you a 6 pack.

The truth? Losing body fat.

So if you want rock hard abs by 2025…

Use these 7 simple fat shredding tips now: If you ignore this tip you’ll end up burning out, bingeing, and gaining the weight back:

1) The 80/20 Diet Rule

Focus 80% of your meals on whole, unprocessed foods like:

• Veggies
• Lean proteins
• And healthy fats.

Save 20% for indulgences.

Why?

This balance prevents burnout and keeps fat loss sustainable.

The most forgotten part of your fitness routine:

The neck.

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

Here are the only 7 exercises you need to build a thick masculine neck (with videos): Injury prevention tips:

Start light and focus on proper form to avoid injury.

Gradually increase resistance and volume as your neck strength improves.

Always warm up before neck training and stop if you experience any pain

Lets get started:

I'm about to turn 30.

Here are fitness cheat codes I wish I knew in my 20's:

1) Stop doing burpees 2) High-intensity cardio > endurance running if you want muscle.

3) Morning exercise boosts endorphins released into your body and increases brain function.

4) Drink caffeine in the AM to suppress your appetite.

20 Harsh Fat Loss Truths For Men Over 40:

1) You are overweight because of your habits, not your age. 2) Stop letting your wife decide your diet and habits. Lead by setting a healthy lifestyle example for your family.

3) You can lose up to 8% of muscle per decade after 30. Combat this with lifting 3-5x per week. More muscle = more calories burned at rest.

The secret way to improve cognitive performance:

Fasting.

I’ve been fasting for 8+ years.

Steal my elite fasting protocol to reset your gut (and improve focus): The bizarre science behind fasting’s healing powers:

The body exhausts its sugar stores and starts burning fat after several hours without food.

Which triggers a process called:

Metabolic switching.

Here’s what you need to know:

21 fat loss hacks that will help you lose 20 LBs of fat by Christmas

(Bookmark this) 1. Prioritize weight training and your diet, not cardio.

2. Eat protein with every single meal.

3. Track your food intake 6 days per week, and take one day off.

The hidden danger that will slowly kill you:

Pre-diabetes.

38% of American adults have it.

Here are the 5 changes you can make today to save your life (bookmark this): How to reverse pre-diabetes:

The surprising truth that could save your life…

You think managing pre-diabetes is all about cutting sugar and hitting the gym right?

Wrong.

Today I’ll show you why these assumptions aren’t the real solution and the right way to reverse your progress to Type 2 diabetes:

75 days are left in 2024.

If you want to do a hard reset on your life before 2025, read this: 5 ways to fix your energy levels (before 2025):

1/ Sleep

Sleep is the biggest legal performance-enhancing drug you can take.

2/ Exercise

Conventional thinking has it that exercise tires you out but the opposite is actually true.

Cardio is a bad way to lose fat.

If you want to lose 30 lbs of fat by 2025, read this: First:

Do these sound familiar?

• Brain fog
• Poor focus
• Weight gain
• Low Sex drive
• Low Confidence
• Getting work done

These caused by being overweight.

Let’s fix them before the New Year:

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.

I'm from the UK

6 months ago I moved to Dubai.

What I’ve seen shocked me.

5 crazy experiences I still can’t wrap my head around: I moved to Dubai because it’s a great place for ambitious entrepreneurs.

But the laws changed and they added 9% taxes.

I’ve heard that people think the UAE tricked them.

But even with 9% taxes you get so many benefits

Like these:

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