What the fuck man.

• Health is the foundation. It’s not the reward. Its not an asset you can buy back later at ANY price.
• Strength today is freedom later. Accumulate strength like you accumulate cash.
• Small things today will become louder later:
  • High BP
  • Snoring
  • Lack of sleep
  • LDL
• Most stress is not worth your nervous system’s health.
  • Cognitive inflammation and burnout is real.
• The circle around you matters
  • Reduce toxicity. Focus on the future.
• Be present. Dont let days slip by
• Things dont get perfect in the future. They will remain messy.

Seven Things This 63 Year Old Surgeon Would Tell My 40-Year-Old Self

I am 63 now, and I spend my days as an orthopedic surgeon watching how people's earlier choices show up in their bodies decades later. I see it in my college friends, high school buddies, and patients that I…

— Howard Luks MD (@hjluks) June 17, 2026

---

Howard Luks MD
@hjluks
·
Jun 17
2. Strength buys you freedom later. Muscle, balance, and aerobic capacity are not about how you look in a mirror at 40. They are about whether you can carry your own groceries, get up off the floor, and stay independent at 80. I see the people who built that capacity early, and I see the ones who did not, and the difference decades later is enormous. The strength you build now is the freedom you are banking for your future self.
Howard Luks MD
@hjluks
·
Jun 17
3. Small habits compound, and so do small problems. What you ignore does not stay quiet. It gets louder with time, the nagging joint, the creeping weight, blood pressure, LDL, the sleep you keep shortchanging.
On the other hand… The walk, the lifting session, the early night, the phone call to a friend, none of them feel like much on the day you do them, but they add up faster than you think.
Howard Luks MD
@hjluks
·
Jun 17
4. Most stress is not worth your nervous system’s health. Cognitive inflammation is real… cable news, many newspaper articles, your IG feed, toxic people… Don’t rent space in your head to things that will adversely affect you. Very few things in a given week actually warrant a full stress response, yet we allow many of these issues to constantly enter our stream of consciousness. Learn to tell the difference between what truly matters and what merely feels urgent, and let the rest pass through you without taking up residence. Your body feels the stress you carry, so carry less of it.
Howard Luks MD
@hjluks
·
Jun 17
5. Choose your people carefully, and then show up for them. You do not need a wide circle. You need a few people you trust, invest in, and stay genuinely connected to. Relationships do not survive neglect, and they survive it even less in a world that lets us mistake a screen for presence. Decide who matters, and then do the unglamorous work of staying close to them.
Howard Luks MD
@hjluks
·
Jun 17
6. Be present, because you do not get those moments back. The hours with your children, your partner, and your friends are not infinite… and you cannot retrieve the ones you spent somewhere else in your head. Presence is not passive or automatic. It is a choice you make over and over, to put the distraction down and actually be where you are.
Howard Luks MD
@hjluks
·
Jun 17
7. Life does not get clearer later. You just get better at seeing it. Stop waiting for certainty to arrive before you act, because it never quite does. Say the thing that matters now. Make the decision now. Live in a way that you will not have to explain or apologize for later.
Show more
Howard Luks MD
@hjluks
·
Jun 17
None of this is about doing it perfectly. It is about pointing yourself in the right direction and doing it long enough for it to matter. Enough matters… consistency matters. If you are 40, or 50, or starting over from wherever you are right now… It is never too late, nor too
Show more

---

What the fuck man.

Om Malik died of a heart attack. Age 60.

He had a heart attack at 41. never fully recovered.

He needed a fucking heart transplant.

Take care of yourself brother.

One day you will look back at this message.

---

Also Lavar ball what the fuck dude

The dude had his foot amputated due to diabetes.

Embrace the SHIT.

You can gain a lot of weight quickly because you can eat a lot.

You can loose weight only at certain rates because the body has a certain throughput.

---

https://www.menshealth.com/uk/workouts/a73227079/chris-hemsworth-extraction-3-workout

Chris Hemsworth’s Mammoth Workout

Complete 2 rounds – rest 2 minutes between rounds

1. Banded Kettlebell Curl x 10 reps
2. Banded Reverse Fly x 12 reps
3. Banded Kettlebell Side Bend x 10 reps each side
4. Banded Kettlebell Suitcase Carry x 30-40m each side
5. Banded Glute Kickback x 12 reps each side
6. Banded Hip Abduction x 12 reps each side
7. Banded Single-Arm Fly x 10 reps each side
8. Banded Pallof Halo Press x 6 reps each side
9. Banded Single-Arm Row x 10 reps each side
10. Banded Rotational Punch x 10 reps each side
11. Half-Kneeling Kettlebell Press x 8-10 reps each side
12. Half-Kneeling Kettlebell Woodchop x 8-10 reps each side
13. Push-Up into Mountain Climber x 20 reps
14. Kettlebell Jackknife x 10 reps
15. Back Extension x 12 reps
16. Back Extension with Rotation x 8 reps each side
17. Cross-Body Dead Bug Punch x 10 reps each side

How to Do the Movements

Banded Kettlebell Curl

Instagram: @chrishemsworth

• Attach some resistance bands around the handle of a kettlebell, then lift it up using the bands so the weight is hanging freely.
• Keep your elbows locked into your sides as you curl the bands to shoulder level, maintaining a neutral grip to keep things as stable as possible while contracting your biceps.

Banded Reverse Fly

Instagram: @chrishemsworth

• Attach a resistance band to a door frame or fixed structure and hold part of the band in each hand.
• Slightly bend your knees and lower your back.
• Sweep your arms out to the side as far as you can go, using a slight bend in your arms.
• Pause, then return the movement under control.

Banded Kettlebell Side Bend

Instagram @chrishemsworth

• Attach some resistance bands round the neck of a kettlebell, then lift up the bands so the weight is hanging freely in just one hand.
• Slowly lower that arm towards the floor, bending at your waist, then explode back up and over towards the other side.
• Repeat, then swap sides.

Banded Kettlebell Suitcase Carry

Instagram: @chrishemsworth

• Attach some resistance bands round the neck of a kettlebell, then lift up the bands so the weight is hanging freely in just one hand.
• Take a deep breath into your core and begin a fast, deliberate march while keeping the shoulders even. To avoid the weight hitting your side, lock the shoulders away from your ears and hold the arm slightly away from the body.

Banded Glute Kickback

Instagram: @chrishemsworth

• Wrap a resistance band around a door frame or fixed structure, and then around your heel.
• Kick that same leg back behind you, reaching back as far as you can go while still feeling tension in your glutes.
• Return the resistance band under control to the start and repeat.

Banded Hip Abduction

Instagram: @chrishemsworth

• Wrap a resistance band around a door frame or fixed structure, and then around your foot.
• Stand side-on to whatever your band is wrapped around, and kick your leg out to the side of you. Stand closer to the structure if you want to make it easier.

Banded Single-Arm Fly

Instagram: @chrishemsworth

• Attach a resistance band around a fixed structure around chest height, and grab the handle with just one hand.
• Stand side-on to the structure and, with a slight bend in your elbow, bring the handle across your chest in a wide arc.
• Pause and squeeze your chest before returning slowly.

Banded Pallof Halo Press

Instagram: @chrishemsworth

• Attach a resistance band to an anchor at a height so that you can grab it with both hands in a tall standing position.
• Grasp the band with both hands in front of your chest. You should be far enough away so that there is some tension in the band. Squeeze your glutes and core to create tension in your body.
• Look straight ahead and tighten up your shoulder blades. Extend your arms away from your torso, moving the cable in a circular motion in front of your body.
• Fight the pull of the cable or band by keeping your glutes and core tight.

Banded Single-Arm Row

Instagram: @chrishemsworth

• Attach a resistance band to a fixed structure and position yourself a few feet away.
• Take the band with one hand and bend your knees very slightly.
• Row the weight towards your body while contracting the muscles in the middle of your back.
• Slowly return to the start position.

Banded Rotational Punch

Instagram: @chrishemsworth

• Set up as if you would for a single-arm fly, but instead of maintaining a slight bend in your elbow the entire time, move more explosively.
• Punch the resistance band out in front of you as you rotate your core at the same time, in one swift motion.

Half-Kneeling Kettlebell Press

Instagram: @chrishemsworth

• Begin with one knee up and one knee down, kneeling on the floor with the kettlebell in the opposite hand to the knee that is raised.
• With the kettlebell in the front rack position, press the weight directly overhead.
• Resist the weight on the descent of the rep back to the front rack position, ready to repeat.

Half-Kneeling Kettlebell Woodchop

Instagram: @chrishemsworth

• Get into a kneeling position, holding the kettlebell with both hands at one hip.
• Rotate through your torso to swing it diagonally across your body up towards the side of your head.
• Reverse the movement under control.

Push-Up into Mountain Climber

Instagram: @chrishemsworth

• Start in a high plank position.
• Complete one push-up and, as you press back up to the starting point, drive your right knee to your chest.
• Return it, and perform another push-up – this time, drive your left knee up.

Kettlebell Jackknife

Instagram: @chrishemsworth

• Lie flat on your back with your arms extended overhead holding a kettlebell and your feet slightly off the floor.
• Pull your knees towards your chest while simultaneously performing a crunch.
• Return to the start and repeat.

Back Extension

Instagram: @chrishemsworth

• Lying face first on a Swiss ball, with your stomach in the middle of the ball, slowly extend your back until your chest is completely off the ball.
• Pinch your shoulder blades together, and hold that position for a second.

Back Extension with Rotation

Instagram: @chrishemsworth

• Lie prone on a Swiss ball, with your stomach in the middle of the ball, slowly extend your back until your chest is completely off the ball.
• Pinch your shoulder blades together, and hold that position for a second.
• Now rotate your body either side with your hands on your head, keeping the movement controlled.

Cross-Body Dead Bug Punch

Instagram: @chrishemsworth

• Start with the correct core engagement. Lie flat on the floor with your legs slightly off the ground and straight out in front of you. Your arms should be directly up above your shoulders as you hold a kettlebell in one hand. Breathe in and as you exhale, engage your abs and push your back into the floor, so there is no gap.
• Drop the hand holding the kettlebell to the floor and, as you press it back to the original starting position, lift the opposite leg so that it’s at a right angle, knee above your hip and heel in line with your knee.
• Return the leg and arm, repeating for the prescribed reps before switching sides.

Macros:

• 2100 calories
• 150 to 180 g of protein (raise it up)

---

What you can eat:

• Yoghurt with stuff
• Chicken with stuff
• Steak once in a while.
• Salmon

What you need to reduce dramatically

• Beer. Stick to scotch or tequila
• Sweets (I dont really have this issue)
• Pizza, pasta (I dont really eat this much either)

What you need to eliminate

• Not sure.

---

Other aspects you need to focus on:

• Sleep 7 hours. 8 hours in bed.
• Basic movement.
• Strength eventually.

She gave me an ultimatum.

I need to loose pounds. I need to get in shape.

This has got to be the fire under me. This is important.

---

I have signed up for the concierge doctor. Lets see what happens now. I have paid money to this.

This is a full evaluation. I am afraid. I dont know what will happen.

---

But I am 37 now. I need to reverse all issues that I have to setup my next 20 years.

TBH I didnt think I would make it this far. So, let’s focus.

Yes. I am doing it. You know what it is. T

---

Andrew Huberman shares a simple, science-backed trick to fall asleep faster when your mind races or you can’t stop noticing your body position:

Close your eyes and do slow, deliberate eye movements to shut down proprioception (body awareness) and signal your brain it’s time to transition into sleep.

Try this tonight (takes ~1–2 minutes):

• Slowly move eyes left → right (a few times)
• Then counterclockwise circle → clockwise circle
  Look up → down
• Gently attempt to look toward the bridge of your nose (faux cross-eyed)
• Finish with a long exhale to slow heart rate

Why it works: Eye movements coordinate with your vestibular system & cerebellum to mimic the natural forgetting of body position that happens at sleep onset (similar to slow rocking or boat motion calming the brain). It gives your racing mind something active to focus on instead of “just relax.”

Huberman: “Many people find it helps them fall asleep quickly—it’s not kooky; it’s physiology.”

No apps, no gadgets—just your eyes. Game-changer for insomniacs or restless nights. Try it & report back.

---

Andrew Huberman shares a simple, science-backed trick to fall asleep faster when your mind races or you can't stop noticing your body position:

Close your eyes and do slow, deliberate eye movements to shut down proprioception (body awareness) and signal your brain it's time to… pic.twitter.com/OFwxpRqhBJ

— Camus (@newstart_2024) January 31, 2026

• The goal is not the DESTINATION, it is the JOURNEY.
  Fall in love with the JOURNEY itself
  Enjoy the shitty run.
  Enjoy the lifting of weight
  Enjoy the eating of yoghurt and salmon
  Enjoy
  There is no timeline
  You need to REFRAME the whole fucking process. You have become too goal driven. You need to become process driven.
  The DISCIPLINE is the important thing.
  Wow, this is so tough.
  
  What is your mental block to commit to something for the rest of your life?
  
  I think the crazy thing is consistency over time can move mountains but this is so fucking hard to think about
  I am adhd. I need immediate dopamine hits.
  
  
  
  
  You will need to counter your ADHD for health. I can visualize it.