One of the best changes I've made to my diet is eating more fiber. Getting 25-35 grams of fiber a day helps me stay full, improves digestion, and keeps me regular. 90% of people are deficient in fiber. It's one of the most underrated cheat codes for a lean body.

If you don't get enough sleep, you become a worse version of yourself. Your mood dampens, anger increases, and hunger and appetite go wild. You shrink your decision-making and ability to focus. If you want to improve yourself, start by improving your sleep.

Routine to Drop 20-30 Pounds on Autopilot: - No Snacking - Lift 2-3x/week - Protein-forward breakfast - Dinner 3-5 hrs before bed - Walk 7-10k steps (use a walking pad) - Drink water upon waking and between meals Do this consistently and fat loss becomes inevitable.

I feel bad for people who think turning 40 is old. I just turned 46, and I feel like I'm just getting started.

Every pound you lose takes 4 pounds of pressure off your knees and 6 pounds off your hips. A 5% reduction in body weight can result in a 50% reduction in joint pain. Many people think they have knee or hip issues when it's a weight issue.

Cardio helps you lift weights. Weights help you run faster and prevent injury. A fit body doesn't do one or the other. It does both.