I'm 46. These are the 7 health books that changed my life. Most health books give you 300 pages of theory and zero systems you can actually follow. These 7 are different. They’ve shaped how I eat, train, sleep, and think and I still use what I learned to this day. In tomorrow's newsletter, I'll share all 7 and the key takeaways from each one. Join 560k+ high performers and get it first 👇 dango.co/newsletter2

My retirement plan 1. Lifting 3x a week 2. Sprinting 1x per week 3. Zone 2 for 150 min a week 4. Mobility and plyometrics for 7 min before my workouts The moment you stop lifting, running, stretching, jumping, and sprinting is the moment you become older.

I regret to inform you that if you cook potatoes, ground beef, onions, and tomatoes you have created a delicious high protein meal full of fiber and macronutrients to keep you full while helping you get lean and build muscle.

Never say to yourself, "I'm just getting old." There are people in their 40s, 50s, 60s, and 70s getting their bodies in incredible shape. It's never about your age. It's about your standards.

The best gift you can give your family is getting in shape. Soren is a biz owner who struggled with having a big belly & wanted to be a fit dad to his kids. In 6 months, we've dropped over 40 lbs & 7 inches from his waist 🤯 Shout out to Soren for setting a great example!

Had a client who was dealing with migraines and low energy. We added some magnesium glycinate + vitamin D to his regimen. Happy to report the migraines are gone and energy is back to where he needs it to be.

Get the Alaska bear sleep mask off Amazon and wear it when you go to bed. You’re welcome.

Breakfast for today: Ahi tuna poke with scrambled eggs, green onion, and sourdough toast (not in pic). What’s on your plate?

The more fat you have the worse your brain gets. The less muscle you have the worse your brain gets. A key to a healthy brain is keeping your muscle and avoiding being too fat.

You don't need a six-pack. Just get your body to a level where you'll avoid preventable diseases.

10/10 habits for getting lean -Lift heavy 3x a week -Walk 8-10k steps a day -40g protein at every meal - 3 meals a day, no snacking -Drink your water, not calories -Sleep 7-8 hours same schedule -Build meals around high satiety foods -Set a hard meal cutoff 3 hours before bed Do these for 90 days straight and watch your body get lean on automatic.

If you want to live longer, avoid the performative optimization you see on social media and focus on the tools that improve quality of life. This means not being fat, lifting weights, cardio, sleep, and relationships. Everything else is a distraction.

Side planks are a highly underrated core exercise. They protect your spine, strengthen your core & improve balance. Level 1 is on your knees. Level 2 is legs off ground. Level 3 is one leg elevated. For a strong core, do these for 30-60 seconds on each side every day.

Something I noticed with people who easily stay fit is they don’t think. The decisions already been made. When to exercise. How to eat. When to sleep. The people who stress about health and struggle to stay fit are always stuck because they’re always making new decisions.