MODERN MEN MORALS

Belly fat causes Heart Attacks in men between the ages of 35-69.

You should combat belly fat and reduce heart attack risk. 

Here are 10 Best ways to lose belly fat in 30 days (Backed by science): 

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1. Eat Nutrient Dense food 

Benefits: 

•High energy
•Helps metabolism burn fat
•Prevents disease and obesity
•Vitamins, minerals, amino acids. 

2. Get better sleep 

•Comfortable bed
•Completely dark room
•Asleep by 9:00-10:00pm
•Cold room temperature (17-20 Celsius)

321 Rule: 

•Don’t eat 3 hours before bed
•Don’t drink 2 hours before bed
•No screen time 1 hour before bed. 

How to relax in the evenings: 

•Eat Blueberries
•Eat dark chocolate (70-100%) 
•Drink Magnesium + L-Theanine 

Thank me later…

3. Exercise or physical labour 

•Lift weight 3-5X a week
•Weights burn more calories than cardio
•Walk 10-20k steps a day for optimal health

Sore muscles = Growth hormone spike that burns fat. 

4. Eat lots of protein 

•Fills you up
•Essential minerals and vitamins 
•Eat 0.8-1g of protein per pound of body weight 

Health hack: Before a meal, drink 1 tbsp of apple cider vinegar for better digestion (dilute in water). 

5. Avoid people who stress you out

Spend time with people who: 

•Exercise
•Eat healthy
•Open minded
•Take responsibility 
•Hold you accountable

Hang out with 5 fit people, and you will be the 6th. 

Stress = Cortisol

Cortisol turns protein, fat, and ketones into sugar.

6. Intermittent fasting

When you eat within a time frame of 4-8 hours a day, you give your digestive system a rest.

You will have: 

•Clarity
•More energy
•Fewer cravings

Ask your doctor before you fast. 

8. Avoid these: 

•Alcohol
•Too many carbs
•Too much sugar 

These increase insulin levels

High insulin stops fat burning (interrupts ketosis). 

9. Don’t try to be perfect

•Eat 80% healthy
•Eat 20% whatever you want

Trying to be perfect creates unrealistic expectations you can’t stop thinking about.

Strive for excellence, not perfection.

10. Lower your calories

You need to be in a calorie deficit of 300-500 calories. 

If you struggle with cravings, try this: 

•Black coffee
•Sparkling water 
•Drinking more fluid 
•Brush your teeth after supper 
•Eat slower (or eat with chopsticks). 

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