0:02 I'm 45 and if you're in your 30s, watch
0:04 this. When you hit your 40s, you're
0:06 going to see two types of people. Those
0:08 who took care of themselves and those
0:10 who did not. Health isn't optional. In
0:12 your 20s, you can get away with a lot.
0:15 But in your 30s, your habits compound
0:17 for better or for worse. Next, you lose
0:20 3 to 8% of muscle every decade after 30.
0:23 And this rate accelerates after 60.
0:25 Lifting weights is an investment in your
0:27 future self. And maybe I'm getting ahead
0:29 of myself, but when you lift weights,
0:32 especially after the ages of 60, 70, 80,
0:34 this is what keeps you functional as you
0:36 age. It's way better to be the oldest
0:38 person in the weight room than the
0:39 youngest person in the nursing home.
0:42 Number three, you are what you eat. The
0:44 foods you take in are investments in
0:46 your present and future energy, mood,
0:48 and health. If you're feeling like
0:50 look no further than the fuel you're
0:52 putting into your body. And there have
0:54 been plenty of studies that have been
0:56 done that shows the types of nutrients
0:58 that you put into your body are what
1:00 contribute to either positive or
1:02 negative mental health. Number four, you
1:04 are also when you eat. One of the most
1:06 underrated tools to getting healthy is
1:08 to create the best meal schedule for
1:10 you. It's a concept called circadian
1:12 nutrition and it's quite simple. You
1:14 would eat your final meal at least 3 to
1:16 5 hours before bed and this lets your
1:18 body digest and improve the quality of
1:19 your sleep. You would eat your first
1:21 meal at least one to two hours upon
1:23 waking to regulate your appetite, your
1:25 hunger, and also to turn on your
1:27 circadian rhythms. And if you want, you
1:29 put a meal in between those two. And
1:31 then when you do this for about 7 days,
1:34 your body will start to adapt to the
1:35 times that you're eating. Number five,
1:38 sleep is the best performance-enhancing
1:40 drug on the planet, and it's completely
1:42 free. At a bare minimum, you should be
1:44 aiming for at least 7 to nine hours of
1:46 sleep every single night, aiming for
1:48 similar sleep and wake times. And to
1:49 enhance the quality of your sleep, focus
1:51 on fixing your environment so you can
1:53 make sleep evergreen. Most people won't
1:54 admit, but when you fix your horrible
1:56 sleep habits, you fix a lot of problems
2:00 in life. Number six is to care about
2:02 your appearance. Everyone says not to
2:04 judge a book by its cover, but what do
2:06 people do? They judge a book by its
2:07 cover. And if you want to care about
2:09 your appearance, it starts with your
2:11 body, taking care of it, putting in the
2:13 right foods, lifting, exercising,
2:15 moving, sleeping, and then we get into
2:17 the finer details, which is your
2:19 haircut, the clothes that you wear. You
2:21 don't need to be a fashionista. You just
2:22 need to care about how you look. And
2:24 then once you start doing this and start
2:26 caring about your appearance, you will
2:28 see that people will treat you a lot
2:30 differently, and that's for the better.
2:32 Number seven is to embrace new
2:34 technology. When I was in my 30s, it was
2:36 the internet. Now that I'm in my 40s,
2:39 it's AI. Whatever the new technology is,
2:41 use it as much as you can because this
2:43 will put you ahead of everyone else that
2:45 is not using it. Number eight is to
2:47 desexualize your brain as soon as
2:49 possible. One of the best things that
2:52 I've ever done for my life was to quit
2:54 watching porn, which I talked about in
2:56 this video. And it's not just about
2:59 watching porn. It's about not clicking
3:01 on them Instagram Todd accounts or even
3:02 right now where Elon just came out with
3:05 the AI versions of these partners or
3:07 people that you'll have relations with.
3:10 It's weird But again, desexualize
3:12 your brain. And one thing that you will
3:14 do with that energy is to divert that
3:17 energy into the development of self.
3:19 Number nine, one of the best habits that
3:21 you can ever bring into your life is to
3:23 walk. Walk when you're stressed. Walk
3:25 when you're angry. Walk when you need a
3:27 little bit of creativity. Walk to gain
3:31 clarity. Walking is the most underrated
3:32 exercise on the planet. It helps you
3:34 burn calories. It's accessible. It's
3:36 sustainable. It improves brain function.
3:38 It reduces stress. And if you're looking
3:40 for a walking workout, I created a free
3:42 guide on the walking workout that we use
3:44 to help our clients burn belly fat. Drop
3:47 a comment down below that says walk. And
3:49 I'll send it to you. Number 10. Money is
3:52 a great slave but a horrible master.
3:53 Something you have to understand is that
3:55 you want to use it to buy your freedom,
3:57 not status. One of the first steps is
3:59 just to clear off any consumer debt that
4:01 you may have and put that as your focus.
4:03 And then after that, you want to get
4:05 into investing in assets and also
4:07 investing in yourself. And this reminds
4:10 me of a tweet uh some guy put out on X a
4:13 long time ago and he said, "Buy a Rolex
4:15 and go into debt if you have to." And
4:18 his way of rationalizing this to himself
4:20 was the fact that he attracted his mate
4:22 because he had a Rolex and he also
4:24 attracted more business as a result of
4:26 his Rolex as well. And I have to tell
4:27 you that especially if you're in your
4:29 30s, this is one of the worst things
4:30 that you can do. If you attract a
4:33 partner based on the clothes that you
4:34 wear or the watch that you're wearing,
4:36 then you are going to get exactly what
4:38 you paid for. If you need to wear Rolex
4:40 so you can attract more business, it
4:42 also means that you lack the skills to
4:44 properly persuade people to do business
4:46 with you. A lot of things that people
4:48 buy is just to elevate their status
4:50 whether they admit it to themselves or
4:51 not. And I would rather not play that
4:53 game and use that money to invest in
4:55 myself. Number 11, this is
4:56 self-explanatory, but just stop asking
4:58 advice from people who have never been
5:01 where you want to be. Number 12, stop
5:03 thinking it's too late. When I was 24, I
5:05 had a decision on whether I would keep
5:08 on climbing the corporate ladder or go
5:10 into something that I loved, which was
5:12 being a fitness coach. Now, this was
5:14 during a time where fitness coaching is
5:15 not popular as it is right now. There
5:17 was no Instagram. There was no social
5:20 media. And I'll tell you, at 24, I
5:21 thought it was too late to switch
5:24 careers. Crazy. And at the age of 30, I
5:26 had the decision to stick with my job,
5:27 which was being a personal trainer,
5:29 which I was doing really well at, or
5:30 starting my own business. And let me
5:32 tell you, at 30 years old, I thought it
5:35 was too late to start a business. So,
5:37 let me tell you something. At 30, you're
5:40 not late. You're actually early. and you
5:42 finally have enough wisdom to know what
5:44 matters and enough time to build it. So
5:46 forget about this whole too late
5:48 nonsense because at 30 you are just
5:50 literally getting started. Number 13
5:52 needs to be said especially in the times
5:54 that we're living in right now which is
5:56 if you are easily offended you are
5:58 easily manipulated. Stop taking
6:00 personally. You can take this a step
6:02 further by adopting a mental frame
6:04 called API which is to always assume
6:06 positive intent. Life is way too short
6:09 to give mental energy to slight and
6:11 perceived insults. And this leads me to
6:13 one of the most important points of this
6:15 video, number 14, where your biggest
6:17 mental superpower is the ability to
6:19 control your perception. Something you
6:20 have to understand is that reality is
6:23 not actually reality. Your perception is
6:25 your reality. And your perception is
6:27 trained through the people that you hang
6:29 around, the environment that you're in.
6:31 You are this chemistry set of these
6:32 beliefs and perceptions that you have
6:35 adopted in life. And if you want a
6:37 better life, you need to change the lens
6:39 of which you look at the world. And the
6:41 way I know this is because I can take
6:42 two people with the exact same
6:45 background and also give them the exact
6:47 same circumstances and put them through
6:50 the same situation and you can get two
6:52 wildly different types of perceptions in
6:54 regards to that situation. What most
6:55 people don't realize is that you can
6:56 actually choose the perception that
6:58 empowers you the most and that moves you
6:59 forward. But most people don't take
7:02 advantage of this. Now number 15 is the
7:04 way you change your reality is to start
7:05 with how you think. Your thoughts create
7:07 your beliefs which lead to your actions
7:09 which in turn become your reality. If
7:12 you want to change your reality, look no
7:14 further than your level of thinking. And
7:17 you can change your thoughts. It does
7:19 take effort, but you can do this. Number
7:22 16 is to stop framing things that didn't
7:24 work out as a failure and frame them as
7:26 an iteration. Imagine if Thomas Edison
7:28 tried to create a light bulb for the
7:30 first time and then he just said, "Okay,
7:32 well that didn't work. I guess it's a
7:34 failure." That guy had to go through
7:37 10,000 iterations to create something
7:39 that we use every single day. And here's
7:40 something about being successful at
7:42 anything that you probably heard before.
7:44 Your rate of iteration is equal to your
7:46 rate of success. So if you want to
7:49 succeed faster, do more experiments.
7:52 Iterate faster. Number 17. Never judge a
7:54 person based on what they say. judge
7:56 them based on what they do. Behavior is
7:58 the most accurate way of assessing
8:00 character, especially when it comes to
8:01 the people you allow into your life.
8:04 Number 18 is to learn from people you
8:05 disagree with. In one of my other
8:07 videos, I talked about advice that I'd
8:09 give to people in their 40s over here.
8:11 And a lot of the comments came back that
8:13 said, "Oh, I disagree with that one
8:15 thing you said. Therefore, I stopped
8:17 watching the video." And to me, this is
8:19 a sign of just trying to protect your
8:22 ego and staying in an echo chamber. Most
8:24 times when people disagree with others,
8:26 they see it as a reflection of their
8:27 entire personality when it's just like
8:29 one thing that they disagree with. And
8:30 you will get so much farther in life
8:33 when you stay objective and you allow
8:34 yourself to learn from people you
8:36 actually disagree with. Or you can stay
8:37 in your echo chamber and keep on
8:39 thinking the same thoughts over and over
8:41 and over. We'll see how that works.
8:43 Number 19 is not mine. It was actually
8:45 from Alan Watts and it is about
8:48 forgiving the four people in your life.
8:50 The first one is your parents. And
8:51 something that I realized, especially as
8:54 I got older, was resenting the people
8:56 that gave me life was like taking a
8:58 poison pill and expecting them to get
9:00 hurt. And after I became a parent, I
9:03 became so much more appreciative of what
9:05 they did. What I realized is that every
9:06 single generation and every single type
9:10 of family, they all deal with different
9:11 and they all come with different
9:14 tools and it's on us to accept it and
9:15 forgive them. And you don't have to hang
9:17 around them, especially if you don't
9:20 like them. But it will release a lot of
9:22 resentment and anger which will be freed
9:24 up energy for you to do what you want.
9:25 Next one is the people you once loved
9:27 who didn't stay. This could be your
9:28 exes. It could be others. But
9:30 essentially we don't want to be carrying
9:32 around the burden of always thinking
9:34 back to these people we once had
9:36 relations with. You got to learn and
9:38 just move on. Third one is people who
9:39 actually wronged you. And the last one
9:41 is going to be yourself. And forgiveness
9:43 is this thing where you allow yourself
9:45 to let go of the resentment. The more
9:47 you hold on to these resentments, the
9:49 more it just holds you back and the more
9:51 it just makes you angry. I'm always
9:53 optimizing for becoming the best version
9:55 of myself. And one of the things that I
9:57 have to learn is to learn from those
9:59 situations, forgive and just move on.
10:02 Number 20. If you want better results in
10:04 life, look at the people you surround
10:05 yourself with. And if they don't match
10:07 the reality you want to build,
10:08 unfortunately, you're going to have to
10:10 find a better group. Which actually
10:12 leads me to the next point. Number 21.
10:14 You become smarter by being the dumbest
10:16 person in the room. You become fitter by
10:19 being the least fit person in the gym.
10:20 We have to stop protecting our egos and
10:22 actually get around people who are
10:24 levels ahead of us. And something I
10:26 realized by continually doing this in my
10:28 life is that you just level up by
10:31 process of osmosis. You see how they
10:33 act. You see how they think. You see how
10:34 they behave. And then when you hang
10:36 around people who are behaving and
10:38 thinking at a level higher than you, you
10:41 will start to adopt that same level
10:43 inside of your own life. Number 22. Most
10:45 people think that a great life is about
10:47 money, cars, and houses. When the
10:49 reality is is that a great life is
10:50 actually based on things that money
10:52 can't buy, which is doing a job that you
10:54 love doing, being healthy, having a
10:55 great family, having great
10:57 relationships. If there's one thing I'm
10:59 always focused on is making sure I don't
11:02 overindex on these external measures of
11:05 success and index way heavily on the
11:07 ones that create a fulfilling life.
11:09 Number 23. A great life comes from
11:11 focusing on the right constraints. And
11:13 from my experience, you have two
11:15 constraints that you should focus on
11:17 with two wildly different strategies.
11:20 Constraint number one is the bottleneck.
11:21 So what is the one thing that holds you
11:23 back from achieving the thing that you
11:25 want? We want to go in and we want to
11:27 fix that. We want to subordinate
11:29 everything so we can make that the
11:30 priority and then once you fix it then
11:32 you will be one step closer to achieving
11:34 the thing that you want. Something I
11:36 realized watching the greatest
11:38 entrepreneurs on the planet is they're
11:40 not necessarily focused on adding more
11:42 things. They're actually looking at
11:44 optimizing and removing these
11:46 bottlenecks and these constraints. So
11:48 success is actually less about addition
11:50 and more about subtraction. Now the
11:52 second type of constraint is to place
11:54 one in your life that helps you uphold
11:56 your values. Do you want to build a
11:59 successful business? Well, can you get
12:01 home at 5:00 every single night so you
12:03 can have dinner with your family? That
12:05 is the constraint. Can you maintain your
12:07 health while building that business?
12:08 That is another constraint. What the
12:11 second level constraints do is they
12:13 uphold the things that mean the most to
12:15 you while you're achieving this thing,
12:17 which is super fun. And then this is
12:19 actually what makes a full life. Number
12:22 24 is to use the three levels of
12:24 learning. So level one is consumption.
12:26 It's what you're doing right now. And
12:28 this is the shallowest of all levels of
12:30 learning. Level two is application. This
12:32 turns knowledge into actual experience.
12:34 And level three is teaching. It's what
12:36 I'm doing to you right now. This turns
12:38 experience into wisdom. When you apply
12:40 all three, you are able to learn things
12:43 at a deeper level. Number 25 is to
12:45 understand that your emotions are your
12:46 responsibility. Something I wish they
12:48 taught in high school or even my own
12:51 house was the ability to manage my
12:53 emotions. And I remember sometimes I
12:55 would even get into arguments with my
12:57 wife and I would be like, "You made me
12:59 feel this way." She would always correct
13:01 me, which I love because of the fact
13:03 that I'm the one that is feeling that.
13:05 I'm the one that actually created that
13:07 feeling. I should not blame that feeling
13:08 on anyone else. Maybe they're a part of
13:11 it, but if I'm to take responsibility,
13:12 I'm the person that felt that. So the
13:15 second part is understanding how to
13:16 manage our emotions. And this is
13:17 actually something that we're trying to
13:19 teach our daughters right now because
13:21 you are a human being. You will feel
13:23 emotions. So why not learn a system that
13:25 helps you manage them instead of blaming
13:27 them on everyone else? Which leads me to
13:29 26, which is to take ownership of every
13:31 single result in your life. This means
13:33 getting away from victimhood mentality.
13:35 It may not be your fault, but it's
13:37 always your responsibility. And when you
13:38 blame others, you lose agency. You give
13:41 them power. Personal power means to
13:43 avoid blaming others for that's
13:45 happening in your own life. Number 27 is
13:48 to be a goal-driven individual. Your
13:51 mind is a goal seeking machine and most
13:53 times people give it the wrong goals.
13:55 You need something to focus on. You need
13:57 a goal or it will be given to you. So
13:59 when I first became a trainer, I was
14:01 trying to move up the ranks and I was
14:03 listening and reading all the articles I
14:05 could and there was an article by Paul
14:07 Czech who by the way is one of the most
14:09 legendary fitness coaches on the planet
14:11 and it was about goal setting. And at
14:12 the end of it he said that people are
14:14 more likely to achieve their goals if
14:16 they write them down. He had an action
14:18 step where he said, "Hey, write down 20
14:20 goals. See exactly what happens."
14:21 Nothing was really going for me at that
14:23 time. So, I decided to give it a shot. I
14:25 wrote down my 20 goals. Some of them
14:27 were just wildly outside of my reality,
14:29 which was like to be the top trainer at
14:31 that gym. Once I wrote it down, I put it
14:33 in my desk and just completely forgot
14:35 about it. About 6 months later, I
14:36 happened to open up the drawer of my
14:38 desk and then I see this piece of paper
14:41 which has my 20 goals. I end up picking
14:43 up this paper, pulling it out, and I'm
14:45 looking at the goals, and I'm crossing
14:47 out at least like half of that list. One
14:49 of them was to be the top trainer at my
14:52 gym. And that was my first taste of what
14:54 goal setting can do for you. And since
14:56 then, I've refined my process where I
14:59 can literally take the biggest goals
15:00 that I've ever thought about and make
15:02 them into realistic steps. And I'll tell
15:04 you what my system is right now so you
15:06 can copy it. You start with a three-year
15:08 vision. I think one of the best books
15:09 around creating a vision for yourself is
15:12 called Vivid Vision by Cameron Herald.
15:14 And he takes you through the step on how
15:15 to create that three-year vision. Once
15:16 you set that three-year vision, you're
15:19 going to break it down into a oneyear
15:20 goal. You're going to ask yourself, what
15:22 do I have to do this year in order to
15:24 get myself closer to the vision? Then
15:25 you're going to break that one-year goal
15:28 down into quarterly projects. And those
15:30 quarterlys are broke down into monthly
15:33 tasks. And those tasks are broken into
15:35 weekly tasks. And those tasks are
15:37 scheduled inside of my calendar to be
15:39 done every single day. One of the things
15:41 that I've done is make sure that I knock
15:43 down at least three of those tasks so I
15:44 can keep on moving forward. Whenever
15:46 we're thinking about creating any kind
15:48 of result in our life, we have to start
15:49 at the end and work our way back. And
15:52 then once you can make a goal look like
15:54 a reality and create the tasks and the
15:56 steps to get there, you're going to
15:58 realize that every single thing that we
16:00 want in life is attainable. Now, this
16:02 leads me to number 28, which is the
16:04 paradox, the antithesis to what I just
16:07 said. So, when you set a goal, that
16:09 becomes the destination. Think about it
16:12 as creating the destination on a GPS.
16:13 Once that is created, you know exactly
16:16 what it is. After that, you must focus
16:18 on the process. And I'll throw something
16:21 in there. See ways in which you can have
16:24 fun doing the process. And I'll tell you
16:25 right now, which is something that you
16:27 realize probably by attaining some of
16:28 the goals in your life where you don't
16:31 really feel happy once you attain the
16:33 goal. The happiness was the striving.
16:36 The happiness was the pushes, the work
16:38 that you were doing, the process. So,
16:39 one of my favorite rappers, his name is
16:42 Russ. He has a line that says, "I enjoy
16:43 the climb. I don't care where the summit
16:46 is." And this is what encapsulates this
16:48 point. When you focus hard on each and
16:50 every step, you end up making the
16:52 journey way more fun and exciting. And
16:54 then this allows you to play an infinite
16:56 game where you're getting the most joy
16:58 out of doing the process and doing the
17:01 work as opposed to achieving attainment.
17:03 Now 29 is achieving goal is not about
17:04 gaining things. It's actually about
17:06 becoming the person who attracts the
17:09 goal as a result of who they are. A goal
17:11 changes you. It levels you up. You
17:14 literally cannot be the same person
17:16 achieving a bigger goal than you were
17:18 before that. You need new behaviors. You
17:20 need new ways of thinking. So as you are
17:21 doing this journey, as you're on this
17:24 process, focus on the behaviors that it
17:26 would take for you to attain this goal
17:28 and then keep on repeating those over
17:30 and over and over until they become who
17:32 you are. Now number 30 is something that
17:34 a mentor told me which has stuck with me
17:36 to this day. The shortcut is the long
17:39 path. The long path is the shortcut.
17:41 Think of all the times you tried to lose
17:43 weight as quickly as possible. Think of
17:45 all the times that you tried to get
17:47 money as quickly as possible. How did
17:49 those things end up? The thing about
17:52 chasing shortcuts is you take away the
17:54 skills that you need in order to just
17:56 keep the result that you are trying to
17:58 attain in the first place. When it comes
18:00 to getting things in life, you want to
18:02 choose the long path because it is
18:03 always going to be the shortest. Number
18:05 31, the three most important decisions
18:07 you're going to make is what you do, who
18:09 you do it with, which means like who you
18:12 partner up with and also where you live.
18:13 And when you think about these three
18:15 things, they are where you're going to
18:17 be spending your most time. So, you must
18:20 make those decisions wisely. Second last
18:21 one right here is going to be the
18:24 formula for success. And I swear to you,
18:27 if you follow this and you apply this to
18:29 anything you want in life, you will be
18:31 ahead of 90% of people who don't. Step
18:34 one is to show up. Show up when you're
18:36 motivated. Show up when you're not
18:37 motivated. Show up when you're feeling
18:39 it. Show up when you're not feeling it.
18:41 Just this step alone puts you ahead of
18:43 80% of people who only show up when they
18:45 feel like doing it. Step two, when
18:47 you're there, do the work. It sounds
18:49 easy, but there's a difference between
18:51 deep work and shallow work. You want to
18:54 remove all distractions and focus in on
18:56 what you are doing. Put full attention
18:58 on the work you need to do, and you will
19:00 be rewarded with riches. And the last
19:03 step, which is the most overlooked part,
19:05 is to look for ways to improve. So, you
19:07 can be showing up, you can be doing the
19:08 work, but if you're showing up and doing
19:10 the work on the wrong things, then
19:11 you're not necessarily going to move
19:13 forward. It is why I have adopted a
19:16 mindset of canai, which is constant and
19:18 neverending improvement. You can always
19:19 look for ways to get better at anything
19:21 you do. I've used this formula to get
19:24 myself in shape, to build businesses, to
19:26 grow on social media. It is simple, but
19:28 don't take it for easy. And I swear,
19:30 apply this part to your life and you
19:32 will be way ahead of everyone else that
19:33 doesn't. And here's the final one.
19:35 People overestimate what they can do in
19:37 6 weeks, but they underestimate what
19:39 they can do in a year. Imagine all those
19:41 things that you just quit because it got
19:43 a little bit too hard and you stuck with
19:46 it for a full year. You would be way
19:48 ahead of where you are and you'll
19:50 probably be very surprised at what you
19:52 accomplish. My biggest regrets in life
19:54 come from not doing the thing when I
19:55 should have done it. Something you may
19:57 not know about me is that I started a
20:00 YouTube channel 15 years ago and I was
20:01 just posting sporadically and then it
20:03 got to a point where I'm like, I'm not
20:04 getting anything out of this. I might as
20:06 well just quit. And I look back on that
20:08 with regret because if I just kept at it
20:09 for a full year, I'd probably be way
20:11 past where I am at this very moment. I
20:13 know hindsight's 2020, but still, while
20:15 everyone is trying to give you these
20:18 shortcuts and these short time horizons,
20:20 get rich quick, get fit quick, whatever
20:23 it is, adopt a mindset of I'll do it for
20:25 as long as it takes. Want to get myself
20:27 to a specific shape? As long as it
20:29 takes. Want to build a business? As long
20:31 as it takes. What this mindset does is
20:32 it allows you to make mistakes. It
20:34 allows you to not try to be perfect. It
20:36 allows you not to go all or nothing. So
20:39 instead of giving yourself 6 weeks or 6
20:42 months or whatever, give yourself a full
20:45 year to really attract this level of
20:46 success that you want in your life. I
20:48 promise you this is one of the best ways
20:51 to avoid regret. So when you're watching
20:53 this, I want you to remember to not take
20:56 my word on any of this. I am a person on
20:58 the internet who has experienced all the
20:59 things that I just talked about. Stress
21:02 testies in your own life. And as Bruce
21:04 Lee said, absorb what is useful and
21:06 reject what is useless. And that is my
21:08 cue to stop right there. Thanks for watching.
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