10 Years Of Brutally Honest Fat Loss Advice in 33 Mins

A summary of health in general

• Loosing weight is easy. Loosing fat is hard
  • You need to know how to eat protein, and resistance train
  • It’s a skillset
  • Control the diet first; and then focus on exercise
    • It’s all about what what is going into your mouth
  • All the macros have a purpose:
    • Fats are for homeostasis
    • Protein for muscles
    • Carbs for base power
  • Ozempic is BAD. Resist the urge
• Know your why
  • Have an end date. Like the marathon goal.
  • Strong north stars
• The MINDSET is important
  • You need behavior change. It’s like inception
    • Identity
    • Process
    • Outcome
  • Start from the Identity and work towards Outcome.
  • The process matters:
    • Food process
    • Workout process
• Sleep
  • Its very important.
  • It also fixes the hormones
  • Insulin in particular.
  • Stress and sleep.
• Resistance training
  • This is the clay
  • This is your 401K
  • This is the fountain of youth
  • Quality layers. Be uncomfortable in the gym
  • Keep increasing the weight. See progress
  • Track your weights
• Diet
  • This is your chisel for sculpting your future.
  • Choose whatever diet you like.
• Consistency
  • This is the hammer
  • You have to keep hammering this all the time
• Supplements
  • Get the PROTEIN
  • Creating monohydrate – gives ATP
  • Coffee – appetite suppressant
  • Others
    • Omega 3
    • Multivitamin
• Best cardio?
  • Customized
  • Yours is running
  • Running impact can be a bit tricky.
  • Zone 2 running is probably the good thing.
  • Add more walking
• Metabolism
• Tools
  • Weight scale
  • Wasting your time
  • Photos
  • Trackers
  • Waist
• Stress
  • Just hard mode
• A coach