10. Follow your circadian rhythm of eating: Have your final meal 3-5 hours before sleeping, 2nd meal 3-5 hours before that & 1st meal 3 to 5 hours before that. This regulates hunger & energy.

11. Create an environment where it's hard to eat junk & easy to…

12. Add plyometric exercises to your warm-ups. This turns on your nervous system before a workout & helps you maintain power as you age.

13. Drink 500 ml to 1 liter of water before drinking coffee in the morning. This hydrates your body after a long night…

14. Avoid using food or alcohol to deal with stress & emotions. Those will only numb them making them more difficult to deal with.

15. Use exercise to manage emotions. This won't get rid of the emotion. It will help you deal with a strong emotion more in…

16. Do mobility stretches every day. As we age our body becomes less mobile. Find a set of dynamic stretches that work for you & do them daily for compounding results.

17. If you look at screens at night always wear a pair of blue light blockers to help…

18. Keep your breathing to your nose. This humidifies the air, boosts oxygen intake & nitric oxide intake while filtering out dust & allergens. This is how we were meant to breathe.

To practice this try taping your mouth while doing desk work to relegate…

19. The 3-2-1 protocol for better sleep: Eat your final meal 3 hours before sleeping. Cut out liquids 2 hours before bed to avoid waking up at night to pee. Stop all screen time 1 hour before bed to sleep faster.

20. For better posture keep the tongue at…

21. Hit the sauna. 10-20 minutes 2-3x a week has been shown to relax the body, improve sleep & boost cardiovascular health.

22. Cold exposure. This will improve mood, energy & improve recovery. Just make sure to not do this at least 6 hours after lifting…

23. Light therapy lamps for the winter. This helps improve mood & energy by simulating bright light exposure. This is for people who live in northern countries.

24. Get a standing desk & treadmill desk. This is a great combination to battle the health effects…

25. Eat lower carb in the day for focus & energy. Eat higher carb at night for lower stress & relaxation.

26. Create a health dashboard. This contains your sleep scores, HRV, weight, BMI, body fat % and any other metric that matters to you. This keeps you…

27. Develop a positive relationship with your body. Have an appreciation for what it can do & treat it well. You'll get in better shape by loving your body, not hating it.

Your mileage may vary on these.

These are ones I've found to be true for myself & clients.

We all have a different bio-individuality. Some of these may not work and some may not.

As with all things, absorb what's applicable & discard the rest.

Health has a compound effect on quality of life. A simple improvement can yield incredible results over time.

Hope some of these help you on your journey as they have on mine.

1. Follow me @FitFounder for more of these
2. RT the tweet below it with your…

Eating healthy is expensive until you need healthcare.

Working out is time consuming until you run out of energy.

You have 1000 wishes when you’re healthy but when you’re sick you only have one.

I prefer to do fasting the opposite way:

Have breakfast in the morning & eat an early dinner.

This is better for sleep and digestion while preventing late-night eating.

Client of the day

Jordan Gray is an entrepreneur who got out of shape as his business became more successful.

In 6 months we...

🔥 Lost 54 lbs
✂️ Got rid of his belly
💪 Improved his blood work

His energy levels are sky high & he's confident in his body…

Are you an entrepreneur who wants to lose the belly, increase energy, and get into your best shape?

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The 21/90 Rule

It takes 21 days to start a habit.

It takes 90 days to start a lifestyle.

This stretch should be mandatory for people who sit at desks:

It's called the Couch Stretch and it will change your life.

Here's how you do it:

1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support.
2. Bring…

Ps. If you liked this stretch you'll like my newsletter.

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If you have ever visited a hospital or had a family member visit one you need to watch this:

A great goal for your body is to be at a level of health where pharma companies can't profit off of it.