This is how you prioritize your cardiometabolic health. - Lift weights. - Jog or cycle. - Manage your stress. - Annual medical check-ups. - Respect your circadian rhythm. - Eat 3x servings of protein daily. - Stop smoking/vaping & alcohol excess.

Trust me when I say: - Find your calling. - Work relentlessly. - Value your friends. - Watch your portions. - Prioritize movement. - Work on your marriage. - Be present with your children. If you don't live life on your terms, you will live the life you are allocated to.

"I'm too busy" - learn to say no to BS. - systemize health habits. - cue mindfulness 3x daily. - task triage, then delegate. - carve out time for deep work. Everyone is busy. The best of us systemize efforts to maximize returns.

If you are above 30, you need to prioritize: 1. Proactive health 2. Financial security 3. Your relationships 4. Work-Life integration 5. Being present with your family This is the game you have to play forever.

Don't blindly chase: - wealth - social esteem - luxury cars, watches, houses Instead, go for: + health + inner peace + more time for yourself and your family

Stop - getting your health information solely from social media influencers. Do - your own research, & speak to a health professional you trust.

In flight emergencies, they tell you to put on your oxygen mask before helping others. This applies to life: Sort yourself out, then see if you can help the people around you. Not the other way around.

Do this if you want to build a habit: + make it easy + make it obvious + make it attractive + make it satisfying Do the opposite if you want to break a habit.

Listen, it doesn't matter whether you're on day 1, day 10, or day 100 of your health journey. If you're going, keep going. I see you.

Most people aren't willing to change their lifestyle because they feel their identity is threatened if they do. Don't get stuck in a fixed mindset. Choose growth.

Plant foods are the only source of (very useful) fibre and phytonutrients. On the other hand, animal foods provide us a more bioavailable amino acid profile & other nutrients like taurine, creatine, and B-12. Eat both, in moderation.

You can have $2 million dollars today if you pick either of these. > you are diagnosed with stage 4 cancer. > a loved one dies in a car accident. You probably wouldn't pick either... You're already rich. You just don't see it.

Start your day with a dose of gratitude. Don't miss out on the life you already have.

"I'm getting old" No you aren't. What you mean is: - I feel pain - I feel stiff - I feel exhausted - I feel unmotivated Don't blame age.. it is just a number.

What do I coach? >> Long term health proactivity That's it. No tricks. No games. Plain health.

School kids need extra tutoring if they fall behind. Adults need health coaching if they have significant risk factors of disease.

Everybody is living in their head. Get out of yours, and you'll be miles ahead.

Clinicians w/ the highest empathy levels & patient satisfaction scores are at a higher risk of burnout. They may feel immense pressure to provide care that is beyond their human limits (physically & emotionally). Just a reminder that you are human & you deserve rest, too.

100 years of #obesity International J Obesity nature.com/articles/s4136…

The ability to focus—a trainable skill—is increasingly becoming a competitive advantage.