How to build a top 1% metabolism: 1. Walk 7,000–10,000 steps every day 2. Eat 30g of protein within 60 minutes of waking 3. Sleep 7.5+ hours in a dark, cold room 4. Cut alcohol — or cap it at 1–2 drinks per week, max 5. Strength train 3x/week (short + intense sessions) 6. Avoid

You don't always need to be working hard at your fitness goals. Instead of your life revolving around fitness, your body should support the life you want to live.

What actually matters for longevity: • Muscle mass • VO2 max • Mobility + balance • Sleep depth • Stress load • Daily movement Not: • Cold plunges • Red light • Peptide stacks Focus on the levers that move everything else.

You don't always need to be working hard at your fitness goals. Instead of your life revolving around fitness, your body should support the life you want to live.

Keys to a good life: • Don’t fear fat • Wake up early • Eat more protein • Get 8 hours of sleep • Get outside every day • Get 10k steps each day • Lift weights 3x per week • Make time for your relationships • Spend the first hour of your day building something

Eating adequate protein is crucial if you want to lose weight. Protein: • Is highly satiating • Reduces cravings • Burns calories to digest it • Helps increase muscle mass • Limits blood sugar spikes to prevent insulin resistance Making it a helpful tool for weight loss.

The secret to staying lean, strong, and healthy into your 50s and beyond: • Deep sleep • 10k steps/day • Natural sunlight • Stress resilience • Strength 3x/week • High-protein, anti-inflammatory meals Longevity is a choice you can make, but it needs to start now.

Eating adequate protein is crucial if you want to lose weight. Protein: • Is highly satiating • Reduces cravings • Burns calories to digest it • Helps increase muscle mass • Limits blood sugar spikes to prevent insulin resistance Making it a helpful tool for weight loss.

I've had this quote by @RyanHoliday on my computer for the last month. It's completely changed how I do everything. Not just how I work, but how I show up in all aspects of my life. How you do one thing is how you do everything. Show up for yourself.

Most women don’t gain fat because they eat too much. They gain fat because their body is responding to the wrong signals. They're doing daily HIIT boot camps, spin classes, and fasted morning gym sessions. None of this makes your body feel safe. So it holds onto fat. It

The secret to staying lean, strong, and healthy into your 50s and beyond: • Deep sleep • 10k steps/day • Natural sunlight • Stress resilience • Strength 3x/week • High-protein, anti-inflammatory meals Longevity is a choice you can make, but it needs to start now.

Most women don’t gain fat because they eat too much. They gain fat because their body is responding to the wrong signals. They're doing daily HIIT boot camps, spin classes, and fasted morning gym sessions. None of this makes your body feel safe. So it holds onto fat. It

You don't need to put in a ton of effort to get into great shape. Most of the time, it's the tiny micro changes that make all the difference. You're closer to having a lean, strong body than you think.

A thought as we head into the weekend: Everything is practice. Every good habit, every workout we do, every healthy meal we prepare is practice toward become the person we want to be. So don’t try to be perfect. Have a practice mindset. We’re learning. And it’ll get easier

You don't need to put in a ton of effort to get into great shape. Most of the time, it's the tiny micro changes that make all the difference. You're closer to having a lean, strong body than you think.

Are you on LinkedIn? Let's connect. https://t.co/stSeDFwI5k

Train everything: Body • Sprint • Mobilize • Lift weights Mind • Read • Journal • Be bored Spirit • Love • Meditate • Get into nature This is how you achieve complete freedom.

Recovery hack 101: Become completely addicted to going to bed at the same time every night. Sleep timing matters more than sleep quantity. It anchors your circadian rhythm and balances your hormones.

• 10 minute walks after each meal • Strength train consistently • 3 meals/day, high protein • No caffeine past noon • Sleep in a dark room Do this for 5 years, and people will ask what your secret is.

You have to be very careful with supplements. You think you’re helping your body by taking a vitamin or greens powder, but you’re actually just feeding it toxins and heavy metals. Always do your research.

If you want to make a change of any kind in your life, start lifting weights. No matter your age, your goals, or your experience You’ll • look better • build confidence • transform your health • increase your energy levels Which will create a solid foundation to build