Who here gets at least 10,000 steps a day? Send me your daily average over the last 30 days.

Harley’s 5 Golden Rules 1. Drink less alcohol (or none) 2. Walk more (12k/day) 3. Go to bed earlier (before 11) 4. Eat clean till dinner 5. Lift weights ( at least 3/wk)

The golden (only) rule of weight management: “If you burn more calories than you eat, you will lose weight” #commonsense

3-2-1 rule for sleep No food within three hours of sleep No water within two hours of sleep No screen time within one hour of sleep

Check out this article: cnn.com/2024/03/07/hea…

Stop blaming the US Food pyramid. It’s irrelevant whether it’s helpful or not Research shows less than one percent of US adults follow the food pyramid. Stop blaming it for obesity or health issues….. because no follows it. (source: JAMA Internal Medicine, 2016)

…… blaming the food pyramid for America’s health issues, is like blaming surfing for my bad back, even though I’ve never surfed.

Knowledge is knowing that a tomato is a fruit. Wisdom is knowing that a tomato doesn’t belong in a fruit salad

Eating more peanut butter to get more protein is like drinking more martinis to eat more olives ( 85% of peanut calories are NOT from protein)

You’re under no obligation to be the same person you were five minutes ago Allan Watts

White potatoes might be the most underrated weight loss food White potato vs white bread (100g) 90 calories. Vs. 266 calories 2.5 g fiber. Vs. 2 g fiber 544 potassium vs 100 potassium 13 mg Vit C. Vs. 0 mg Vit C 7 mg sodium Vs. 700 mg sodium

Gluten-free diets are not any healthier, and might actually be hurting you. (unless your celiac). Gluten-free diets… 1. Nutrient deficient. 2. May cause weight gain 3. Impaired physical performance. 4. Do not improve G.I. issues (for non celiac) 5. Microbiome impairment.

Each hour of sleep before midnight is worth two hours of sleep.

A professor at Kansas State University proved that dieting was mainly about calories. He lost 27 pounds by only eating Twinkies. So you can fast, cut carbs, eat, vegan, or avoid gluten…… But a caloric deficit is still the most important factor with weight loss

I Hate Burpees!! Here’s why (1/5) 1. Increased Risk of Joint Injury high-impact movements, such as jumping, squatting, and rapid transitions. These movements can lead to excessive stress on the knees, hips, and shoulders. McHugh et al. (2012). Zander, et al. (2020).

Why I hate burpees (2/5) 2. High Cardiovascular Stress for Untrained Individuals can lead to significant cardiovascular strain, especially for individuals who are new to exercise or have underlying heart conditions. (Helgerud et al., 2011).

Why I hate burpees (3-5) 3. Potential for Improper Form and Technique Burpees create hi fatigue which leads to Poor form and can exacerbate the risk of musculoskeletal injuries, particularly in the lower back, wrists, and shoulders. (Duthie et al., 2018).

Why I hate burpees (4/5) 4. Not for Every Body Type Burpees demand a hi mobility, flexibility, body control. People with Ltd flexibility in hips, ankles, or shoulders, burpees can lead to compensation that place stress on certain joints or muscle groups. (Di Fabio , 2017).

Why I hate burpees (5/5) They suck. They are not fun. They are really difficult. They will hurt your Posture, not help it. They’re not going to be the reason that you get lean. You look silly doing them ( Pasternak, 2024)

In the United States, dietary fat intake has increased by 10% while dietary carbohydrate intake has decreased by 10% All the while, obesity has increased linearly.