I'm 45 and if you're in your 30s, watch
this. When you hit your 40s, you're
going to see two types of people. Those
who took care of themselves and those
who did not. Health isn't optional. In
your 20s, you can get away with a lot.
But in your 30s, your habits compound
for better or for worse. Next, you lose
3 to 8% of muscle every decade after 30.
And this rate accelerates after 60.
Lifting weights is an investment in your
future self. And maybe I'm getting ahead
of myself, but when you lift weights,
especially after the ages of 60, 70, 80,
this is what keeps you functional as you
age. It's way better to be the oldest
person in the weight room than the
youngest person in the nursing home.
Number three, you are what you eat. The
foods you take in are investments in
your present and future energy, mood,
and health. If you're feeling like
look no further than the fuel you're
putting into your body. And there have
been plenty of studies that have been
done that shows the types of nutrients
that you put into your body are what
contribute to either positive or
negative mental health. Number four, you
are also when you eat. One of the most
underrated tools to getting healthy is
to create the best meal schedule for
you. It's a concept called circadian
nutrition and it's quite simple. You
would eat your final meal at least 3 to
5 hours before bed and this lets your
body digest and improve the quality of
your sleep. You would eat your first
meal at least one to two hours upon
waking to regulate your appetite, your
hunger, and also to turn on your
circadian rhythms. And if you want, you
put a meal in between those two. And
then when you do this for about 7 days,
your body will start to adapt to the
times that you're eating. Number five,
sleep is the best performance-enhancing
drug on the planet, and it's completely
free. At a bare minimum, you should be
aiming for at least 7 to nine hours of
sleep every single night, aiming for
similar sleep and wake times. And to
enhance the quality of your sleep, focus
on fixing your environment so you can
make sleep evergreen. Most people won't
admit, but when you fix your horrible
sleep habits, you fix a lot of problems
in life. Number six is to care about
your appearance. Everyone says not to
judge a book by its cover, but what do
people do? They judge a book by its
cover. And if you want to care about
your appearance, it starts with your
body, taking care of it, putting in the
right foods, lifting, exercising,
moving, sleeping, and then we get into
the finer details, which is your
haircut, the clothes that you wear. You
don't need to be a fashionista. You just
need to care about how you look. And
then once you start doing this and start
caring about your appearance, you will
see that people will treat you a lot
differently, and that's for the better.
Number seven is to embrace new
technology. When I was in my 30s, it was
the internet. Now that I'm in my 40s,
it's AI. Whatever the new technology is,
use it as much as you can because this
will put you ahead of everyone else that
is not using it. Number eight is to
desexualize your brain as soon as
possible. One of the best things that
I've ever done for my life was to quit
watching porn, which I talked about in
this video. And it's not just about
watching porn. It's about not clicking
on them Instagram Todd accounts or even
right now where Elon just came out with
the AI versions of these partners or
people that you'll have relations with.
It's weird But again, desexualize
your brain. And one thing that you will
do with that energy is to divert that
energy into the development of self.
Number nine, one of the best habits that
you can ever bring into your life is to
walk. Walk when you're stressed. Walk
when you're angry. Walk when you need a
little bit of creativity. Walk to gain
clarity. Walking is the most underrated
exercise on the planet. It helps you
burn calories. It's accessible. It's
sustainable. It improves brain function.
It reduces stress. And if you're looking
for a walking workout, I created a free
guide on the walking workout that we use
to help our clients burn belly fat. Drop
a comment down below that says walk. And
I'll send it to you. Number 10. Money is
a great slave but a horrible master.
Something you have to understand is that
you want to use it to buy your freedom,
not status. One of the first steps is
just to clear off any consumer debt that
you may have and put that as your focus.
And then after that, you want to get
into investing in assets and also
investing in yourself. And this reminds
me of a tweet uh some guy put out on X a
long time ago and he said, "Buy a Rolex
and go into debt if you have to." And
his way of rationalizing this to himself
was the fact that he attracted his mate
because he had a Rolex and he also
attracted more business as a result of
his Rolex as well. And I have to tell
you that especially if you're in your
30s, this is one of the worst things
that you can do. If you attract a
partner based on the clothes that you
wear or the watch that you're wearing,
then you are going to get exactly what
you paid for. If you need to wear Rolex
so you can attract more business, it
also means that you lack the skills to
properly persuade people to do business
with you. A lot of things that people
buy is just to elevate their status
whether they admit it to themselves or
not. And I would rather not play that
game and use that money to invest in
myself. Number 11, this is
self-explanatory, but just stop asking
advice from people who have never been
where you want to be. Number 12, stop
thinking it's too late. When I was 24, I
had a decision on whether I would keep
on climbing the corporate ladder or go
into something that I loved, which was
being a fitness coach. Now, this was
during a time where fitness coaching is
not popular as it is right now. There
was no Instagram. There was no social
media. And I'll tell you, at 24, I
thought it was too late to switch
careers. Crazy. And at the age of 30, I
had the decision to stick with my job,
which was being a personal trainer,
which I was doing really well at, or
starting my own business. And let me
tell you, at 30 years old, I thought it
was too late to start a business. So,
let me tell you something. At 30, you're
not late. You're actually early. and you
finally have enough wisdom to know what
matters and enough time to build it. So
forget about this whole too late
nonsense because at 30 you are just
literally getting started. Number 13
needs to be said especially in the times
that we're living in right now which is
if you are easily offended you are
easily manipulated. Stop taking
personally. You can take this a step
further by adopting a mental frame
called API which is to always assume
positive intent. Life is way too short
to give mental energy to slight and
perceived insults. And this leads me to
one of the most important points of this
video, number 14, where your biggest
mental superpower is the ability to
control your perception. Something you
have to understand is that reality is
not actually reality. Your perception is
your reality. And your perception is
trained through the people that you hang
around, the environment that you're in.
You are this chemistry set of these
beliefs and perceptions that you have
adopted in life. And if you want a
better life, you need to change the lens
of which you look at the world. And the
way I know this is because I can take
two people with the exact same
background and also give them the exact
same circumstances and put them through
the same situation and you can get two
wildly different types of perceptions in
regards to that situation. What most
people don't realize is that you can
actually choose the perception that
empowers you the most and that moves you
forward. But most people don't take
advantage of this. Now number 15 is the
way you change your reality is to start
with how you think. Your thoughts create
your beliefs which lead to your actions
which in turn become your reality. If
you want to change your reality, look no
further than your level of thinking. And
you can change your thoughts. It does
take effort, but you can do this. Number
16 is to stop framing things that didn't
work out as a failure and frame them as
an iteration. Imagine if Thomas Edison
tried to create a light bulb for the
first time and then he just said, "Okay,
well that didn't work. I guess it's a
failure." That guy had to go through
10,000 iterations to create something
that we use every single day. And here's
something about being successful at
anything that you probably heard before.
Your rate of iteration is equal to your
rate of success. So if you want to
succeed faster, do more experiments.
Iterate faster. Number 17. Never judge a
person based on what they say. judge
them based on what they do. Behavior is
the most accurate way of assessing
character, especially when it comes to
the people you allow into your life.
Number 18 is to learn from people you
disagree with. In one of my other
videos, I talked about advice that I'd
give to people in their 40s over here.
And a lot of the comments came back that
said, "Oh, I disagree with that one
thing you said. Therefore, I stopped
watching the video." And to me, this is
a sign of just trying to protect your
ego and staying in an echo chamber. Most
times when people disagree with others,
they see it as a reflection of their
entire personality when it's just like
one thing that they disagree with. And
you will get so much farther in life
when you stay objective and you allow
yourself to learn from people you
actually disagree with. Or you can stay
in your echo chamber and keep on
thinking the same thoughts over and over
and over. We'll see how that works.
Number 19 is not mine. It was actually
from Alan Watts and it is about
forgiving the four people in your life.
The first one is your parents. And
something that I realized, especially as
I got older, was resenting the people
that gave me life was like taking a
poison pill and expecting them to get
hurt. And after I became a parent, I
became so much more appreciative of what
they did. What I realized is that every
single generation and every single type
of family, they all deal with different
and they all come with different
tools and it's on us to accept it and
forgive them. And you don't have to hang
around them, especially if you don't
like them. But it will release a lot of
resentment and anger which will be freed
up energy for you to do what you want.
Next one is the people you once loved
who didn't stay. This could be your
exes. It could be others. But
essentially we don't want to be carrying
around the burden of always thinking
back to these people we once had
relations with. You got to learn and
just move on. Third one is people who
actually wronged you. And the last one
is going to be yourself. And forgiveness
is this thing where you allow yourself
to let go of the resentment. The more
you hold on to these resentments, the
more it just holds you back and the more
it just makes you angry. I'm always
optimizing for becoming the best version
of myself. And one of the things that I
have to learn is to learn from those
situations, forgive and just move on.
Number 20. If you want better results in
life, look at the people you surround
yourself with. And if they don't match
the reality you want to build,
unfortunately, you're going to have to
find a better group. Which actually
leads me to the next point. Number 21.
You become smarter by being the dumbest
person in the room. You become fitter by
being the least fit person in the gym.
We have to stop protecting our egos and
actually get around people who are
levels ahead of us. And something I
realized by continually doing this in my
life is that you just level up by
process of osmosis. You see how they
act. You see how they think. You see how
they behave. And then when you hang
around people who are behaving and
thinking at a level higher than you, you
will start to adopt that same level
inside of your own life. Number 22. Most
people think that a great life is about
money, cars, and houses. When the
reality is is that a great life is
actually based on things that money
can't buy, which is doing a job that you
love doing, being healthy, having a
great family, having great
relationships. If there's one thing I'm
always focused on is making sure I don't
overindex on these external measures of
success and index way heavily on the
ones that create a fulfilling life.
Number 23. A great life comes from
focusing on the right constraints. And
from my experience, you have two
constraints that you should focus on
with two wildly different strategies.
Constraint number one is the bottleneck.
So what is the one thing that holds you
back from achieving the thing that you
want? We want to go in and we want to
fix that. We want to subordinate
everything so we can make that the
priority and then once you fix it then
you will be one step closer to achieving
the thing that you want. Something I
realized watching the greatest
entrepreneurs on the planet is they're
not necessarily focused on adding more
things. They're actually looking at
optimizing and removing these
bottlenecks and these constraints. So
success is actually less about addition
and more about subtraction. Now the
second type of constraint is to place
one in your life that helps you uphold
your values. Do you want to build a
successful business? Well, can you get
home at 5:00 every single night so you
can have dinner with your family? That
is the constraint. Can you maintain your
health while building that business?
That is another constraint. What the
second level constraints do is they
uphold the things that mean the most to
you while you're achieving this thing,
which is super fun. And then this is
actually what makes a full life. Number
24 is to use the three levels of
learning. So level one is consumption.
It's what you're doing right now. And
this is the shallowest of all levels of
learning. Level two is application. This
turns knowledge into actual experience.
And level three is teaching. It's what
I'm doing to you right now. This turns
experience into wisdom. When you apply
all three, you are able to learn things
at a deeper level. Number 25 is to
understand that your emotions are your
responsibility. Something I wish they
taught in high school or even my own
house was the ability to manage my
emotions. And I remember sometimes I
would even get into arguments with my
wife and I would be like, "You made me
feel this way." She would always correct
me, which I love because of the fact
that I'm the one that is feeling that.
I'm the one that actually created that
feeling. I should not blame that feeling
on anyone else. Maybe they're a part of
it, but if I'm to take responsibility,
I'm the person that felt that. So the
second part is understanding how to
manage our emotions. And this is
actually something that we're trying to
teach our daughters right now because
you are a human being. You will feel
emotions. So why not learn a system that
helps you manage them instead of blaming
them on everyone else? Which leads me to
26, which is to take ownership of every
single result in your life. This means
getting away from victimhood mentality.
It may not be your fault, but it's
always your responsibility. And when you
blame others, you lose agency. You give
them power. Personal power means to
avoid blaming others for that's
happening in your own life. Number 27 is
to be a goal-driven individual. Your
mind is a goal seeking machine and most
times people give it the wrong goals.
You need something to focus on. You need
a goal or it will be given to you. So
when I first became a trainer, I was
trying to move up the ranks and I was
listening and reading all the articles I
could and there was an article by Paul
Czech who by the way is one of the most
legendary fitness coaches on the planet
and it was about goal setting. And at
the end of it he said that people are
more likely to achieve their goals if
they write them down. He had an action
step where he said, "Hey, write down 20
goals. See exactly what happens."
Nothing was really going for me at that
time. So, I decided to give it a shot. I
wrote down my 20 goals. Some of them
were just wildly outside of my reality,
which was like to be the top trainer at
that gym. Once I wrote it down, I put it
in my desk and just completely forgot
about it. About 6 months later, I
happened to open up the drawer of my
desk and then I see this piece of paper
which has my 20 goals. I end up picking
up this paper, pulling it out, and I'm
looking at the goals, and I'm crossing
out at least like half of that list. One
of them was to be the top trainer at my
gym. And that was my first taste of what
goal setting can do for you. And since
then, I've refined my process where I
can literally take the biggest goals
that I've ever thought about and make
them into realistic steps. And I'll tell
you what my system is right now so you
can copy it. You start with a three-year
vision. I think one of the best books
around creating a vision for yourself is
called Vivid Vision by Cameron Herald.
And he takes you through the step on how
to create that three-year vision. Once
you set that three-year vision, you're
going to break it down into a oneyear
goal. You're going to ask yourself, what
do I have to do this year in order to
get myself closer to the vision? Then
you're going to break that one-year goal
down into quarterly projects. And those
quarterlys are broke down into monthly
tasks. And those tasks are broken into
weekly tasks. And those tasks are
scheduled inside of my calendar to be
done every single day. One of the things
that I've done is make sure that I knock
down at least three of those tasks so I
can keep on moving forward. Whenever
we're thinking about creating any kind
of result in our life, we have to start
at the end and work our way back. And
then once you can make a goal look like
a reality and create the tasks and the
steps to get there, you're going to
realize that every single thing that we
want in life is attainable. Now, this
leads me to number 28, which is the
paradox, the antithesis to what I just
said. So, when you set a goal, that
becomes the destination. Think about it
as creating the destination on a GPS.
Once that is created, you know exactly
what it is. After that, you must focus
on the process. And I'll throw something
in there. See ways in which you can have
fun doing the process. And I'll tell you
right now, which is something that you
realize probably by attaining some of
the goals in your life where you don't
really feel happy once you attain the
goal. The happiness was the striving.
The happiness was the pushes, the work
that you were doing, the process. So,
one of my favorite rappers, his name is
Russ. He has a line that says, "I enjoy
the climb. I don't care where the summit
is." And this is what encapsulates this
point. When you focus hard on each and
every step, you end up making the
journey way more fun and exciting. And
then this allows you to play an infinite
game where you're getting the most joy
out of doing the process and doing the
work as opposed to achieving attainment.
Now 29 is achieving goal is not about
gaining things. It's actually about
becoming the person who attracts the
goal as a result of who they are. A goal
changes you. It levels you up. You
literally cannot be the same person
achieving a bigger goal than you were
before that. You need new behaviors. You
need new ways of thinking. So as you are
doing this journey, as you're on this
process, focus on the behaviors that it
would take for you to attain this goal
and then keep on repeating those over
and over and over until they become who
you are. Now number 30 is something that
a mentor told me which has stuck with me
to this day. The shortcut is the long
path. The long path is the shortcut.
Think of all the times you tried to lose
weight as quickly as possible. Think of
all the times that you tried to get
money as quickly as possible. How did
those things end up? The thing about
chasing shortcuts is you take away the
skills that you need in order to just
keep the result that you are trying to
attain in the first place. When it comes
to getting things in life, you want to
choose the long path because it is
always going to be the shortest. Number
31, the three most important decisions
you're going to make is what you do, who
you do it with, which means like who you
partner up with and also where you live.
And when you think about these three
things, they are where you're going to
be spending your most time. So, you must
make those decisions wisely. Second last
one right here is going to be the
formula for success. And I swear to you,
if you follow this and you apply this to
anything you want in life, you will be
ahead of 90% of people who don't. Step
one is to show up. Show up when you're
motivated. Show up when you're not
motivated. Show up when you're feeling
it. Show up when you're not feeling it.
Just this step alone puts you ahead of
80% of people who only show up when they
feel like doing it. Step two, when
you're there, do the work. It sounds
easy, but there's a difference between
deep work and shallow work. You want to
remove all distractions and focus in on
what you are doing. Put full attention
on the work you need to do, and you will
be rewarded with riches. And the last
step, which is the most overlooked part,
is to look for ways to improve. So, you
can be showing up, you can be doing the
work, but if you're showing up and doing
the work on the wrong things, then
you're not necessarily going to move
forward. It is why I have adopted a
mindset of canai, which is constant and
neverending improvement. You can always
look for ways to get better at anything
you do. I've used this formula to get
myself in shape, to build businesses, to
grow on social media. It is simple, but
don't take it for easy. And I swear,
apply this part to your life and you
will be way ahead of everyone else that
doesn't. And here's the final one.
People overestimate what they can do in
6 weeks, but they underestimate what
they can do in a year. Imagine all those
things that you just quit because it got
a little bit too hard and you stuck with
it for a full year. You would be way
ahead of where you are and you'll
probably be very surprised at what you
accomplish. My biggest regrets in life
come from not doing the thing when I
should have done it. Something you may
not know about me is that I started a
YouTube channel 15 years ago and I was
just posting sporadically and then it
got to a point where I'm like, I'm not
getting anything out of this. I might as
well just quit. And I look back on that
with regret because if I just kept at it
for a full year, I'd probably be way
past where I am at this very moment. I
know hindsight's 2020, but still, while
everyone is trying to give you these
shortcuts and these short time horizons,
get rich quick, get fit quick, whatever
it is, adopt a mindset of I'll do it for
as long as it takes. Want to get myself
to a specific shape? As long as it
takes. Want to build a business? As long
as it takes. What this mindset does is
it allows you to make mistakes. It
allows you to not try to be perfect. It
allows you not to go all or nothing. So
instead of giving yourself 6 weeks or 6
months or whatever, give yourself a full
year to really attract this level of
success that you want in your life. I
promise you this is one of the best ways
to avoid regret. So when you're watching
this, I want you to remember to not take
my word on any of this. I am a person on
the internet who has experienced all the
things that I just talked about. Stress
testies in your own life. And as Bruce
Lee said, absorb what is useful and
reject what is useless. And that is my
cue to stop right there. Thanks for watching.
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