American’s spend an average of 28 hours a week watching TV. 40% of Americans are obese. Obesity is the #1 cause of heart disease. Heart disease kills 655,000 Americans every year. Find the time for exercise and try to make a small dietary change!

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Just a few examples: lure men into a house. Drug them with LSD. Observe with a two way mirror Extreme electroshock treatments Forcing people to listen to recordings on a loop Forcing people to take drug cocktails attempting to find a memory-erasing combo

Project MK Ultra. 1953-73. The CIA conducted hundreds of secret experiments on unwitting people including the general public. They were trying to find mind controlling techniques using drugs, hypnosis, electroshock, and sensory deprivation But I’m sure they wouldn’t do that now.

You know that cream in the middle of Oreos?   "It's not cream at all. It's f***ing rapeseed oil, whipped with emulsifiers that act like edible glue, holding the sludge together."   Originally an industrial lubricant, rapeseed oil is extracted using hexane, a known neurotoxin

Front foot elevated reverse lunge. Do em.

I have a huge advantage in that I’ve never truly been out of shape my entire life (one point I was 190lbs probably like 22-24%BF). It takes sacrifice. You sacrifice to be heathy or you sacrifice health for comfort.

5. Stress management. This is the hardest part for me right now. But working on 1-4 will really help here. Don’t procrastinate. Don’t be afraid to ask for help.

4. Sleep 7.5-9 hours a day. Ideally from the same time. When I’m killing it I sleep 10pm-6am even on the weekends. On Sunday I might sleep til 7-7:30. When I’m consistently with sleep I feel amazing.

3. Planned exercise 3-6 times a week. I lift 5 days a week and play basketball 1-2 times a week right now. Sometimes I add 2-3 runs a week as well. Start with 2-3 lifts a week and 3-5 planned walks a week and build up. Play sports if you can. Cheat code for cardio.

2. Steps. I average 15,000 steps a day. Some seasons more like 20. This is a cheat code for metabolism. Keeps systems (circulatory, lymphatic) going. Gets you out of a chair (Mon-Sat I sit for 2-3 hours a day). Mostly standing and walking.

1. I eat 90%+ Whole Foods. Whole Foods are animals, come directly from animals, or grow from the earth. I love meat, eggs, dairy, fruit, and I eat some veggies. I have slowly build up to 90% from consuming probably 50% Whole Foods 10 years ago.

Here is how I maintain health in my mid 30s. Everyone is different. Ever life is different. Everyone is capable of living a healthy life. Make one change at a time:

It starts as old pig skin… It becomes…

They knew in 1943 that penicillin would cure the men but chose not to. But ya I’m sure they would never do anything like that ever again.

From 1932-72 the US Public Health Service “studied” 400 black men who they knew had syphilis to see what would happen if the disease was left untreated. Participants were mislead into believing they were receiving treatments for other ailments.

Chins

Love this superset for biceps. DB curl 40x7 x6 x5 x3 x3 x2 Superset CG Chin-up x8 x7 x6 x5 x4 x4 Only take 10-15 seconds rest between exercises. 10-15 seconds between sets. Brutal.

When you start doing the fitness things... You quickly realize who the real ones are and who the quacks are. When you’re on the sidelines... You mistake simplicity for amateurs and complexity for professionals.

280lbs for 10

Although I’m sure kids aren’t for everyone, I couldn’t disagree more. Having kids is the best. The joy visiting Europe would bring pales in comparison to my 2 year old running up saying “Daddy” and grabbing my leg every time I walk in the door.