I turned 38 today and I am in best shape of my life. Let’s talk about living longer AND staying younger.

Aging is inevitable, but how you age is in your hands. Let’s dive into how testosterone, RHR, HRV, sleep, protein, and resistance training can help you age like fine wine🧵 Testosterone: The fountain of youth hormone.

Declining testosterone is NOT just about aging it's about lifestyle.

✅️Lift heavy 3–5x/week.
Sleep 7–9 hours.
Eat enough protein.
Control stress(chronic cortisol is a testosterone killer).

High testosterone =vitality and longevity

You don’t need motivation.
You don’t need new workouts.
You need to stop doing dumb sh*t and start doing this:
12 exercises that will change your body in 3 sessions/week 🧵 1: Incline Dumbbell Press

Target: Upper Chest

If you want pecs that pop, you need an incline press in your rotation.

2–3 sets of 8–12 reps @ 1–2 RIR

If your parents / grandparents are above 60,
Save this workout.

Simple ✅
Full hody ✅
Home ✅
No equipment ✅
Only 15 min daily ✅
🧵 Warm-up (3 mins)
>March in place (slow) – 30 secs
> Arm circles – 30 secs
> Neck turns – 30 secs
Repeat x2

No time to cook?
No problem.
Here are 6 high-protein air fryer recipes you can make in under 15 minutes.
Crispy. Tasty. Muscle-friendly.


1. Paneer Tikka Bites
The classic. Never fails.

• 150g paneer
• 2 tbsp curd + ginger-garlic paste
• Red chili, turmeric, jeera powder, garam masala
• Mix, marinate, airfry at 180°C for 12 mins

>Add diced onion & capsicum to boost fiber
Protein: ~28g