Carbs before your workout - fuel Water during your workout - stay hydrated Protein after your workout - muscle recovery Fruit between meals - vitamins and fiber Magnesium before bed - sleep like a baby Fitness doesn't need to be complicated.

14 signs you're high status: - jacked - good posture - eye contact - non-neediness - low cortisol (calm) - well dressed + groomed - high energy - freedom lifestyle (travel) - aura (magnetic presence) - decisive (makes moves first) - hyper-selective - solitude - hard to access - knowledgeable

Being a millennial is wild. On paper, I'm 34. At work, I'm 56. At happy hour, I'm 22. After 9 PM, I'm 87. When I get up off the floor, I'm 104. But when early 2000s music comes on, I'm 17 again.

When you lose weight: • Your eyes look bigger • Your face looks sharper • Your jawline shows • Your nose looks smaller • Your features stand out • Your vibe improves • Excess fat disappears • Clothes fit better • Confidence goes up • People treat you differently Lose the weight. Everything changes.

Control your lust, and you'll see how many women offer nothing but looks. Control your anger, and you'll realize most things aren't that deep. Control your wallet, and you'll understand your mother is the only woman who loves you unconditionally. A man who controls his impulses becomes untouchable. No lies. No manipulation. No chaos.

Losing fat is: 5% cardio 10% walking 10% weight lifting and 75% controlling emotional eating

“I love working out because it's an hour of good music, moving my body, and getting all sweaty.” Once you start thinking like this, everything changes.

12 Golden Rules 1. Give, but don't let yourself be used. 2. Love, but don't let your heart be abused. 3. Trust, but don't trust blindly. 4. Listen, but don't lose your own voice. 5. Care, but don't forget yourself. 6. Forgive, but don't invite the same disrespect twice. 7. Help, but don't carry people who refuse to walk. 8. Be kind, but don't tolerate being mistreated. 9. Be patient, but don't wait forever for someone to change. 10. Respect others, but never sacrifice your self-respect. 11. Be humble, but never make yourself small. 12. Stay loyal, but don't stay where you're not valued.

Just a reminder that walking counts as exercise. It doesn't get enough credit because there's no expensive equipment, subscription, or fancy product to sell you. Just go outside and move.

Imagine spending your best years working nonstop just to enjoy life for a few years when you're old. That's one hell of a trade.

To all men over 30: - Zinc - Vitamin D3 + K2 - Magnesium - Creatine - Omega-3 Muscle is earned. Hormones are built.

DON'T COMPLICATE LIFE: Want something? Work. Miss someone? Call. Want to meet? Invite. Don't understand? Ask again. Feel stuck? Move. Hate your job? Change it. Love someone? Tell them. Need rest? Sleep. Feeling lost? Reflect. Need help? Reach out. Keep your life simple!

Men don't want money just to be happy. They want money so they can make the people they love happy.

15 Golden Rules of Life 1. Be strong, but not rude. 2. Be kind, but not weak. 3. Be bold, but don't bully. 4. Be humble, but not shy. 5. Be proud, but not arrogant. 6. Be confident, but not careless. 7. Be patient, but not passive. 8. Be honest, but not hurtful. 9. Be disciplined, but not rigid. 10. Be ambitious, but not obsessed. 11. Be fearless, but not reckless. 12. Be wise, but not judgmental. 13. Be independent, but not isolated. 14. Be focused, but not closed off. 15. Be generous, but not taken advantage of.

The way you look is literally part of your networking game. Whether you like it or not.

Nobody told you the truth about business. Here it is. Starbucks isn't a coffee company. It's a bank that sells caffeine. Apple isn't a tech company. It's a luxury status brand. Google isn't a search engine. It's an advertising empire. Amazon isn't an online store. It's a data machine. McDonald's doesn't sell burgers. It owns land. Red Bull doesn't sell energy drinks. It sells attention. Facebook doesn't connect people. It monetizes behavior. The public sees products. The rich see systems. That's the game they never taught you.

When life feels boring: ・Take a short walk after dark ・Try a solo buffet at a nice hotel ・Head to McDonald's before sunrise ・Go to the cinema on a weekday afternoon ・Put your phone away and read at a coffee shop ・Share a meal with someone who understands you ・Spend time in a sauna and let the stress melt away ・Get off in a town you've never visited and walk around ・Clean up your room and get rid of things you don't need Small changes to your daily routine can make life 100x more interesting.

Picture this... Twenty years from now, your babies are grown and have homes of their own. You'll have clean floors. A quiet house. A full night of sleep. And no one climbing into your lap at all hours of the day. And believe it or not, but you'll miss the mess. You'll miss the noise. You'll miss being needed. So if today feels exhausting, remember: you're living a chapter you'll wish you could reread.

The moment you start making money, you'll feel an urge to help everyone with their finances. It's important that you fight that urge.

YOU ARE NOT LATE • Change careers at 33. • Fall in love at 36. • Make new friends at 38. • Start over at 41. • Have the best fun at 42. • Move somewhere new at 45. • Build something amazing at 50. • There is no deadline for your life. • You're not late. You're alive. • Your best chapters may still be ahead.