Fitness tips I know approaching 50 that I wish I'd known when I was 20: (Bookmark for 30 years of fitness knowledge in 1 post) 1. People underestimate how much fat they have to lose.

I walk and get steps in. But I have zero interest in lifting at an airport.

Would you hit a workout while waiting for your flight at the airport?

The best time to start lifting weights was 20 years ago. The second best time is today. Studies show significant strength and muscle gains in people who start training in their 60s, 70s, even 80s. But the earlier you start, the more you preserve. Don't wait until you need it.

The obesity rate in Japan is 3%. The obesity rate in America is 40%. The interesting thing? No one in Japan follows a low-carb, paleo or carnivore diet And they don't fast, cold plunge, fast, or pop handfuls of supplements. They walk a lot. They eat real foods. They avoid

Last meal in Brazil before flying to the US… so of course it had to be Korean BBQ. Brazil doesn’t just do steak well. The Korean and Japanese food here is next level. Obrigado Braaaaasilllll 🇧🇷🔥

The obesity rate in Japan is 3%. The obesity rate in America is 40%. The interesting thing? No one in Japan follows a low-carb, paleo or carnivore diet And they don't fast, cold plunge, fast, or pop handfuls of supplements. They walk a lot. They eat real foods. They avoid

The optimal amount of alcohol for health is zero. I still enjoy an occasional drink with friends. But I'm under no illusion about what I'm doing.

Most supplements don’t work. But these have legit evidence: Creatine Whey protein Magnesium Omega-3s Vitamin D Electrolytes Citrulline Beta-alanine Taurine Glycine NAC CoQ10 Berberine Nattokinase Urolithin A Psyllium Carb powder Sodium bicarbonate Tart cherry Probiotics

Overrated for recovery: • Sauna • Ice baths • Supplements Underrated for recovery: • Training less • A program that isn’t random • Hitting protein + calories consistently

Are you an entrepreneur or business owner over 40 looking to: - Lose 15-20 pounds of stubborn fat - Gain 5-10 lbs of lean muscle - Feel 10 years younger ...in just 2 hours/week using my Metabolic Reset Sequence. DM "LEAN" & let's talk.

The best part? Showing up with complete confidence at his son's graduation!

Ever feel like age and injuries are holding you back? Meet Tim, a 57-year-old senior engineer with a bad ankle and aching joints. After just 4 months: ✔️ Lost 20 lbs & ditched the gut ✔️ Traded fasting for flexible eating ✔️ Rebuilt his mobility with age-smart rehab ✔️ Got

Life expectancy for men in the US is 76 years. But here's what most people don't realize. Your last decade will be medications, doctor visits, surgeries, and exams. Unless you take care of yourself now. Then it's travel, grandkids, and the hobbies you never had time for.

Your "healthy" salad at lunch: • 1/2 avocado (120 cal) • 1/4 cup nuts (200 cal) • 2 oz cheese (220 cal) • 3 tbsp olive oil (360 cal) • Grilled chicken (140 cal) Total: 1,040 calories 3 slices of Domino's pepperoni pizza: 900 calories You're not fat because you eat pizza.

Life expectancy for men in the US is 76 years. But here's what most people don't realize. Your last decade will be medications, doctor visits, surgeries, and exams. Unless you take care of yourself now. Then it's travel, grandkids, and the hobbies you never had time for.

How to add in HIIT: If you're doing 3 workouts/week: • 2 total-body strength sessions • 1 HIIT session If you're doing 4 workouts/week: • Upper/lower split (3 days) • 1 HIIT session (replace one lower day) This builds strength and cardiovascular capacity without burning

By replacing your morning coffee with green tea you can lose up to 97% of the little joy you still have left in your life.

Americans spend more on healthcare than any country on Earth. Yet we rank 31st in life expectancy. 76 years vs. ~82 in other developed countries. We don't have a healthcare system. It's a sick-care system. Medicine treats disease after it happens. But your habits are what

There is a hard limit to human lifespan. It’s called the Hayflick limit. Every time your cells divide, telomeres get shorter. Once they hit a critical length, the cell stops dividing. Then you’re dead. As @SierraSciences told me on my podcast, unless we solve telomere

By replacing your morning coffee with green tea you can lose up to 97% of the little joy you still have left in your life.