Some days won't be perfect. You’ll overeat. You’ll skip a workout. You’ll have a day with zero structure. So what? Just don’t let 1 day turn into 7.

Time-block your sleep like you time-block your meetings. 7 hours. Non-negotiable. Put it in your calendar.

“I don’t have time to train!” Good news: You only need 3 hours per week. 3x per week, 45 minutes sessions: • Progressive overload • Heavy, compound lifts • Lift close to failure

Burning out at 50 with a fat bank account and a broken body isn't success. True success is crushing your career goals while maintaining: • High energy • A lean physique • Strong relationships It's possible. I've helped hundreds of busy entrepreneurs do it.

“I have a slow metabolism” 99% of people who say this: • have never tracked their calories or protein • sit at a desk all day without movement breaks • eat fast food every other night It’s not your metabolism. It’s your habits.

Most men are living in a constant fight-or-flight state. When stress hormones stay elevated, your body holds onto abdominal fat as a survival mechanism. High cortisol = stubborn belly fat. Period.

90% of people will put on weight this summer. Not because they're lazy... because they had no structure.

Alcohol isn’t the enemy. Overdoing it is. Stop drinking like a 21-year-old frat boy.

Most people think they need to run for hours to lose fat. The problem? - You can’t outrun a sh*tty diet - It’s time consuming and hard on your joints - Intense cardio increases hunger, making fat loss harder What to do instead: - Strength train 3-4 times per week - Walk

You don’t need a fat loss plan that works for 30 days. You need one that works for the next 30 years.

A six-pack means nothing if you’re miserable. Get lean in a way you can actually live with.

A “bad day” isn’t the problem. The story you tell yourself after it is.

Stop blaming your metabolism It’s not broken. You’re just eating more than you think and moving less than you admit. Track honestly for 7 days. You’ll be shocked at what you find.

The choices you make in your 30s, decide your quality of life in your 60s.

Walking isn’t sexy, but 7-12k steps/day is one of the best things you can do for weight loss, mental clarity and posture.

"You need to go to the gym everyday to get in shape" ...nope. Just 3-4x per week. 45 minute sessions. More isn't always better.

Stop ego-lifting. Bad form + heavy weights = injuries, bad habits, and terrible body mechanics.

Intuition only works after repetition. Track your food, weights, steps, sleep, etc... Until you've EARNED the ability to go by feel.

Too many people sacrifice their health for money. But whats the point in being rich if you can't enjoy your wealth with a healthy body?

If you can't control your own fitness, there's always going to be a gap in your self-respect.