2. Carbs don't make you fat - too many calories do. If you want to lose weight… • Be more active • Eat more protein • Get in a healthy caloric deficit

3. Your physical health and mental health are not two separate things. They are reflections of one another. Steward them both.

4. Working out 3-5 days/week is more sustainable long term than 7 days/week. I lift weights 4x/ week. The goal should never be a quick fix. It should be sustainability.

5. The only equipment you *need* is your body. Too many people use the gym as an excuse. When something as simple as walking 20 minutes a day and using resistance bands can literally keep the doctors away.

6. Resistance training is far superior to cardio for fat loss. Unlike cardio… The muscle you build from resistance training allows you to burn more calories 24/7 365 even after your workout is over.

7. The only “diet” that works is a high-protein one. Protein keeps you satiated. You should be consuming 0.7-1g of protein per pound you weigh. Not only will it help you build muscle, but it will also help you burn fat and keep you shockingly full throughout the process.

8. Skipping workouts to spend more time with your family shortens your time on earth with your family. Stopping taking care of everything on the list except yourself. Your family needs you strong and disciplined. Not dead early. (Wives - support your husbands health goals)

9. Physical training is spiritual training. The gym trains your discipline. The healthy diet honors your body. The long term maintenance requires you to build your faith that it's possible.

10. Watch your mouth. The way you speak about your health predicts your health. If your self talk is "I'm such a fat P.O.S" every time you look in the mirror - you're telling yourself who you believe you are. The tongue has the power of life and death... - Proverbs 18:21

11. Sodium is not killing you. It is keeping you alive. 90% of Americans are dehydrated every day. Once you're actively losing weight, salt is your friend, not your enemy.

12. Your default actions make you fat, not “getting busy at work, getting married, and having kids.” Every single person on this earth is where they are physically/mentally because of their default actions. Good or bad. Put down the chips and pick up a pack of beef jerky.

13. Quality sleep is a performance-enhancing drug. Implement a nightly routine. - Set a bed time - Screens off - Pray to calm the mind, body and spirit Aim to get 7-8 hours per night.

14. Emotional stress creates physical stress. My dad attempted suicide in 2016 because of stress. The stress led to emotional eating, worsening his health - giving him more to stress about, until one day - he tried to overdose. But God had more for him...

That's why I always say - if you want to be healthy, practice gratitude. Gratitude miraculously reduces stress. Philippians 4:6-7 explains how gratitude brings the peace of God that transcends all understanding.

15. Stop waiting till your next doctor's visit to weigh yourself. You can’t hold yourself accountable to something you're not accounting for. Weigh yourself daily.

16. Having no plan for your health on the weekends is saying your health doesn't matter 29% of the time. Maintain healthy Default Actions, even on the weekend so you can stop the yoyo cycle.

17. Eat slower. It gives your body time to secret Leptin, the “I’m full” hormone. So many Americans overeat because they eat too quickly.

18. Stop picking up your phone as soon as you wake up. Mindlessly scrolling the news starts the day off with unnecessary stress. Pray and read the bible first instead.

19. I’ve never seen anyone keep the weight off long-term without accountability outside of themselves. Join a strong community. As iron sharpens iron, so one person sharpens another. -Proverbs 27:17 Share your goals with other men.

Incorporating these into my father's life has not only helped him improve his health… But it also reminded him that God loves us so much that the temples of the Holy Spirit are worth honoring. & When we follow his Word, we experience blessings beyond what we could ask or

Now - to be clear, I'm not making any claims that I cured my father of cancer. Or that any of these tips will help you cure cancer. I'm simply making the claim that: 1. My dad listened to doctor recommended health advice for 30+ years. 2. The result was he ended overweight,

And more importantly, these tips won't save you. Although my father saw lots of progress and was able to tolerate his cancer treatment, his health is still a struggle. The harsh reality of health is that... Tips are helpful - but you need consistent implementation.

This is why I started my business. I've posted this story before and people who are easily offended comment things like "using your dad for profit". And that's where people get it wrong. It would be so much easier to NOT talk about these things. But I'm thinking of the other

I'm thinking of the sons, like me, who are praying for healthy fathers. It is my duty to support fathers in their health in every way I can - with posts like these, that can serve as both inspiration & warning. As well as with my business, for men who want personalized help.

If you enjoyed this breakdown… Follow me @gabepluguez for more tips on health, faith & fitness.