1. Eat fish a few times per week. You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience. 2. Creatine and protein powder are the only fitness supplements you need.

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3. Cap your workouts at 1 hour 4. Pick 6 special occasions each year and drink alcohol guilt-free. All other times? Stay strong and avoid drinking. 5. When you have a busy day, take breaks to play on a mini-trampoline. You'll get more work done + burn hundreds of calories

6. For better testosterone and metabolism, train legs twice per week. (Leg workouts add the most pounds of muscle to your body.) 7. People who stick to their resolutions started working on them months earlier + put accountability measures in place.

8. You won’t always feel like going to the gym. But you'll always be glad you did afterward. 9. Morning workouts give the best results. If you secure the bag each morning before life’s unexpected interruptions occur, you’ll get a lot more workouts done each year.

10. When you do Sunday meal prep, eating healthy becomes cheaper than eating unhealthy. You also save 5+ hours per week. 11. Resistance training improves your metabolism. It’s the passive income of fat loss.

12. Adapt your workout plan to your body’s feedback. Don’t be Stannis from Game of Thrones. 13. Eat in this order: 1st: Fiber & Fats (e.g. salad with full-fat dressing) 2nd: Protein (e.g. eggs) 3rd: Carbs (apple) Better eating order = better insulin levels = better weight loss

14. No one is watching or judging you. 15. The best workout is the one you could see yourself doing forever. 16. Hit the gym at the same time each day. It’s easier to build the habit + make friends with the regulars. This social element will cause you to show up more often.

17. Weight vests are a fat loss hack. Wear one as often as you can (e.g. while doing chores). 18. Never take meetings, calls, or listen to podcasts while sitting. Go for a walk instead while wearing a weight vest. You won't burn time. But you will burn hundreds of calories.

18. Lift weights for your physique; do cardio for your brain. 19. When you're unsure about something, lean into brutal physical activity. The acute stress dials down distractions so that making a decision, based on what truly matters, becomes a lot easier.

20. Ignore muscle confusion It does not work. It'll just confuse YOU, and you'll be more likely to skip or quit. (If you add complexity to a thing, you’re more likely to avoid it.) 21. High-protein breakfasts decrease ghrelin (hunger hormone) more than high-carb ones

22. If someone in your household doesn’t enjoy cooking, you’ll have a tough time hitting your goal. 23. Improve your sleep and you’ll get to your goal faster...be it fat loss, muscle, or strength 24. Get 15m sunlight when the sun is at a low solar angle / still rising.

25. Talk to the OGs in the gym (the 50+ year-olds who still look tough) They'll share true gym wisdom with you—Like why your lack of stretching may become one of your biggest regrets. 26. Eat organic. Pesticides affect your gut microbiome and make it tougher to lose fat.

27. Fad diets are shit. Most people who try them revert to eating trash a few years later 28. You train more effectively when you ignore your phone 29. If you see someone doing an interesting exercise, ask them about it—it’s a great way to learn new exercises and make friends.

30. Do 8-30 reps for muscle gains. Do 5-7 reps for strength gains. 31. Drink a gallon a day. You’ll be covered on your worst days (when it’s hot, when you workout, etc.) It’s better to err on the side of mild overhydration than mild underhydration.

32. People who regularly post gym pics on social-media rarely hit the gym. 33. Prioritize compound exercises. They’re the highest ROI exercises you could do. 34. Dynamic stretching before. Static stretching after. 35. If cardio, do it after you lift... never before.

36. Train fasted for extra health benefits. 37. Don’t keep bad snacks around. Make it so you have to drive to the store each time you want them 38. For bigger arms, focus on your triceps. Bi-ceps have 2 muscle heads. Tri-ceps have 3 muscle heads. The latter is a bigger muscle

39. Save carbs for your workout and dinner. You focus better during the day. You sleep better at night. 40. Say no to the free bread at the restaurant. Gluten binds the satiation hormone leptin. Restaurants are tricking you into eating/spending more.

41. Put a brick below your bed to elevate your feet above your head It improves circulation, the glymphatic system cleans your brain better while you sleep, you become less sore. It's good for your brain + good for your physique (no soreness= you could go hard again tomorrow)

42. Bulking then cutting is stupid. It’s healthier and easier to maintain the same diet all year round. 43. “Spot” fat loss is a myth. 44. Regular friends are the worst accountability partners. Eventually they will skip or quit and you’ll follow suit.

45. When hunger strikes, reach for water before you reach for a snack. Often you’ll get the satiation you desire without the calories. 46. More than anything else, exercise is about preserving the freedoms you presently enjoy and take for granted (Final lesson from the gym OGs)

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