1. Eat as much fruits as you like – it’s almost impossible to over eat fruits.
2. Sugar does not make you fat.
3. If you’re not horny, check your health status.
4. Most people eat due to B.T.S. (boredom, thirst, or stress), not hunger. Before you eat, ask yourself: “Am I bored, thirsty or stressed right now?”
5. Exercise is a documented anti-depressant.
6. A high-protein diet is the best diet.
7. Eggs are a superfood. Not a “food to avoid”.
8. Breakfast is not the most important meal of the day.
9. Hitting 10k+ steps a day is the most underutilized, yet effective fat loss habit.
10. 99% can overcome bad genetics due to epigenetics (your behaviors alter the way your genes work).
11. Drink sparkling water or black coffee to suppress your appetite.
12. You can’t target specific areas for fat loss.
13. Minimize liquid calorie sources like soda (soft drinks), cooking oil and starbucks “coffee” – the coffee contains much, milk, and sometimes other ingredients like sugar, flavorings, and syrups. These are the easiest calories to over consume.
14. ‘Muscle confusion’ is fake.
15. Your self-identity drives default actions. So STOP calling yourself “lazy” or “fat piece of shit”.
16. You can eat foods like pizza, ice cream, burgers and still lose fat if you eat clean 80% of the time.
17. Minimize seed oil consumption.
18. Eat the frog first. If you struggle to consistently hit your workouts, do it first thing in the morning.
19. Working out 3-4 days a week is more sustainable in the long term than 6-7 days/week.
20. Being as little as 2% dehydrated leads to significant decreases in gym performance and impaired decision-making.
21. 8 hours of sleep is a performance-enhancing drug.
22. Lack of sleep increases your hunger hormones during the day, making it harder to lose fat.
23. Get 15+ minutes of sunlight in the first hour of waking up to set your circadian rhythm and fall asleep later at night.
24. Ice baths and cold showers are great tools to minimize stress.
25. Skipping workouts because you’re “tired” is the reason you’re tired.
26. Protein is the most satiating macronutrient. Eat protein first to avoid overeating.
27. Eat 0.8-1g of protein per pound of target body weight for optimal satiety, muscle growth, and fat loss.
28. Carbs don’t make you fat – too many calories do.
29. The quality of your food affects your mind more than your body.
30. Eat slower to allow time for the satiety hormone (leptin) to release in your body. This tells your body when you’re full.
31. To avoid post-dinner snacking, brush your teeth after eating dinner. Watch your cravings vanish.
32. You burn fat in the kitchen and build muscle in the gym.
33. Remove junk food from your house. If it’s not in the house, you can’t eat it.
34. Turn on “night shift” mode on your laptop and phone to decrease blue light after the sun goes down. This will help you sleep better.
35. Sunshine is the number one supplement to better sleep, mood, energy, skin, and mental health.
36. If you’re obese, work hard to reduce your weight to remain healthy.
37. The more muscle you build, the higher your metabolism will be.
38. Do not wait until the new year. The “new-year” mentality will always lead to failure.
39. You don’t need motivation. You need proper default actions.
40. Avoid fake meat – imitation meat/synthetic meat at all costs.