Adrian

Most diet advice fails IT professionals. Not because it’s wrong - but because it’s designed for a completely different lifestyle. It assumes: - high physical activity - low cognitive load - predictable energy levels

@CoachDanGo Being unhealthy in your 20s/30s will always make you pax health tax when you are in your 40s. You can be successful and healthy, it is not that hard.

The biggest piece of advice I'd give to 30 year olds is prioritize your health now. Lift weights, get enough fiber + protein, don't be fat, make a habit of walking, and fix your sleep. You will feel the difference in your 40s and beyond.

@Abigail7866 Agreed, I'd only add - you need to focus on only one task, do not multitask as this will yield even worse results.

You don’t need more time You need more focus 1 task No distractions Finish it That’s how winners work.

@KevinSzabo14 True, the only thing that is doing the thing, it doing the thing. Do not overcomplicate it, just wake up and do what you need to do.

You don't need: - Cold showers - Black coffee - Wake up at 5 am You just need get up and to get work.

@AJA_Cortes People don't understand that it is the boring, but consistent stuff that will yield biggest results. Yes, on carnivore or vegan diet you will probably lose weight, but there it is very likely that you will drop it and gain all the weight back. Stick to what works for you.

Was talking with a friend today, who wanted some health advice Specific to food and diet, I told them after so many years of seeing all the dietary battles and arguments... The best approach is a boring and unsexy middle path Moderate carbs Moderate fat Moderate protein Eat mostly Whole Foods Try to get in around 100 g of protein a day and If you want to get granular, focus on micros more than macros

@gym_onchain For some people fitness might also be a therapy sometimes, they get into flow state when they workout and forget about their problems

Fitness is not punishment. It’s self-respect. Move, Hydrate, Lift weights, Eat well.

@CoachFHM The hidden gem to success in fitness (regardless of your goal) is to be consistent. You are tired? You still go to the gym You don't want to cook? You still eat healthy This is the only thing that will determine your success or failure

There is no “top secret” to build some muscle. You just need to stop training like a fanny inside the gym. Stop hopping from program to program when you get bored. Actually give a fuck about your nutrition. Do that for a decade consistently. Easier said than done.

@smithhmackenzie Agreed, I'd only add the fact that I just don't like the taste of alcohol. Not to mention everything bad it does to your body.

I get asked a lot why I don’t drink It's because I don't see the point It's not enjoyable, it's empty calories, and I end up feeling like shit My sleep, training, and productivity will be impacted There's just no value to me personally Anyone else relate to this?

@joeyyochheim Thank you for finally saying that. It is only calories that will determine your fat loss or weight gain, nothing else.

Fats don’t make you fat Carbs don’t make you fat Sugars don’t make you fat Seed Oils don’t make you fat Consuming more calories than you burn makes you fat

@Abigail7866 You just gave a blueprint to success, couldn't agree more. Hard work first, phone second (or even way further)

Wake up early No phone first Do the hard work Stay consistent Your life will change 🔥

@mikeoniron The best thing to do is to know what foods work for you and which don't. Have a baseline diet that you can always come back to whenever you feel worse.

On days where I eat shitty food my sleep sucks Correlation is 100% The following day, everything suffers. This leads me to choose between two paths: 1. Eat shitty good again - feels good in the moment 2. Get back on track - can feel difficult in the moment I don’t always get this right.

@Rob_FitLegacy If someone is judging you at the gym it simply means that they don't have too much to do. Focus on yourself, ignore others

Nobody in the gym is watching you. Nobody cares what weight you're lifting. Nobody's judging your form. They're all too busy worrying about themselves. Stop letting imaginary judgement keep you from starting.

@LeddyLLC Even such small things as post-meal walk can make a huge difference in our mental health, digestion, fat loss etc.

Movement is medicine. Not because it burns calories. Because it lowers inflammation, regulates blood sugar, improves mood, enhances sleep quality, and keeps your hormonal system functioning the way it was designed to. The gym is optional, consistent daily movement is not.

@MalikHughess There is no growth without discomfort, telling your brain to shut up and pushing through resistance. Everytime - the thing you want the most is on the other side of what you are avoiding.

Most people never grow because they stay comfortable. Comfort feels safe. It feels predictable. It feels like nothing will ever go wrong. But nothing worthwhile lives in comfort. Everything that matters exists at the edge of your fear. If it feels hard, if it feels risky, if it makes your stomach churn, that is exactly where growth is hiding. Step toward it anyway. Push past the resistance. Every uncomfortable decision you make builds a stronger, smarter, braver version of yourself. The life you want is always waiting just outside your comfort zone.

@SagiWilentzik Our brain is wired to stay in the same place all the time - when you try something new it will shout at you to fall back as this is uncomfortable. The magic here is to not listen to our brain at act anyway.

Change is scary. Staying the same is scarier.

@mikeddonatelli With more cardio you can simply eat more - that is from fat loss perspective. But the health benefits from just moving more are insane. Even if it is just going on a walk.

Sure cardio isn’t “required” for fat loss But shit it definitely makes it a LOT easier Not to even mention the numerous health benefits it brings Stubbornly avoiding it is just wild to me

@mihai_vie True, post-meal walk is such an easy and underrated hack and can make pretty big difference

Post meal walks. 15 minutes. 3-4x a day. That’s 200-400 calories burned and 6-8k steps without thinking about it. Blood sugar stays stable. Digestion improves. Leaves you with a clear mind. And you never have to remember to do it because you never forget to eat. This is how you make metabolic improvements on autopilot. Low hanging fruit

It applies to all areas of life. After watching the first tutorial you don't learn anymore. You mentally masturbate, instead of trying, failing, fixing and learning. You learn by doing, not by watching somebody else doing. Start doing, stop watching other people do.

@ThalesGray People don't understand that the "overnight success" myth is just simply being consistent for very long time and not quitting.

People rarely quit because the goal is wrong. They quit because progress feels invisible. You work hard and nothing seems to change. You can’t control results. Learn to value the reps, reward the effort, and consistency becomes easier.

@MudrikaKavdia It is best to combine both of those - you get the huge benefits of walking, but at the same time you are jacked and healthy.

Don’t get me wrong the gym is very important but daily walks might be the most underrated fitness habit ever.

@ForgeWithJeremy Doing/practising - the best teacher for anything you want to do in life.

Eventually, you’ll realize your situation won't change until you actually start doing the work. Complaining takes the exact same amount of mental energy as executing. Someone else is out there winning with the exact same cards you were dealt. Stop whining & play your hand.