#1 determinant for how others respond to you is physical appearance. Low body fat % = facial features/muscle definition pop; energy level is 100x better. This aspect of attractiveness (like most) is within your control; absence of visceral fat is key for metabolic health.

4 lifts for max results in both function and form (aesthetics). Progressive overload on: - Squat - Military press - Weighted pull-ups - Incline bench press Aim for longevity and look; never sacrifice for ego lifts (deadlift = injury potential).

Prioritize joint health; your ligaments and tendons are what allow you to move. Joint health = greater range of motion = greater strength and athleticism Yoga, swimming, and mobility flows allow you to move and look like an athlete; your body will thank you when you’re 60.

1 ½ hours of Zone 2 cardio/week (can still hold a conversation) is a low bar for metabolic health; there is no excuse. Make it play; make it mentally stimulating: - Sports - Rucking - Dancing Endless options to get your heart rate up and have a good time; be creative.

Train V02 max 1x/week (max amount of oxygen your body absorbs during exercise). High V02 = truly fit; @FitFounder dropped a banger thread on this. Low impact: - Cycling - Hill Sprints Nobody needs to lift more than 3x/week; hit your Zone 2 and V02 max to live until 120.

@FitFounder Learn to breath; diaphragmatic strength offers: - Better posture - Improved lung capacity - Reduced stress and anxiety - A deeper and resonate voice Lay flat with 25 lb. plate on your chest; breath deep/focus on expanding your rib cage. Flexible ribs = diaphragmatic strength

@FitFounder Spending less time eating: - Saves money - Increases growth hormone - Lowers body fat percentage - Reverses the process of aging - Increases mental clarity and focus Do intermittent fasting 3-4x/week; 2x/year do a longer fast to reach autophagy (kills precancerous cells).

@FitFounder Weekly sleep metrics > daily sleep metrics. This creates freedom in your lifestyle and the science backs it up. - 50 to 60 hours of sleep a week - Set room temp to 62-68 degrees - Sleep and wake up at the same time - No food or blue light within two hours of going to bed

@FitFounder Eat whole foods; shop local if it's in the budget. - 30 grams of fiber/day - Limit sugar (use honey) - 1 gram of protein/lb. of body mass/day - Drink 3-4 liters of water/day (quality of water > quantity) Think of diet as compounding interest.

@FitFounder Man's hormone cycle is 24 hours; mastering the above will (almost) maximize your T levels, but ... Fabrics: do not wear polyester shorts or underwear. Supplements: Vitamin D, Zinc, and Magnesium. Electronics: keep your laptop and phone away from your groin area.

@FitFounder Your mind benefits from: - Writing - Meditating - Prayer (just talk to yourself) The neuroscience is out; prayer works, it changes your brain chemistry Contempt before investigation is a killer; an open mind wins every time. Do the above daily.

@FitFounder 2024 is the year we plant our flags. I'm beta launching a group cohort for cheap. As a therapist and athlete, I offer a true mind, body, spirit program; hit the DM if interested.