The best fruit for the brain has to be blueberries.

Anthocyanins are a group of deep red, purple & blue pigments bound in plant-based foods.

They're part of a larger category called flavonoids. These are largely found in fruits like blueberries, raspberries, and blackberries.

For the next 3 months...

· Drink water
· Sleep 8 hours daily
· Do one workout a day
· Eat a nutrient dense high protein diet
· Replace social media w/reading & journaling
· Work towards a goal that's worthy of your attention

You won't regret going all in on you.

If you need this presentation to eat your steak there's no hope for you.

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How you lift a weight is more important than the amount of weight you lift.

Great exercise for people who want to improve posture:

It's called Threading the Needle.

It does a great job of releasing the tension that's commonly held in the upper back & between the shoulder blades.

Do this for 6 reps/side between desk sessions. Your body will thank you.

If you get less than 4000 steps a day read this:

Pretty sure 99% of online arguments on X can be avoided by having proper reading comprehension.

There's no such thing as a loser who takes care of their body, prioritizes their family, and works on something that matters to them.

Your birthday determines how old you are.

Your exercise habits, nutrition, sleep, ability to learn, and how well you manage your emotions determine how you age.

I've seen people have horrible genetics, get diagnosed with cancer, recover from alcoholism, and deal with every obstacle you can imagine.

Yet, despite it all they still got their bodies in shape.

If they can do it then so can you.

Client of the day

Aran is the CEO of Earth Easy.

He struggled with his eating habits & wanted to get back to being fit.

In 12 weeks we fixed his eating habits, dropped 19 lbs & got him back to his best shape.

His energy & confidence levels are back to where they need to be.