“What I Eat in a Day” videos are the worst kind of diet advice.

When I first discovered these videos, I was eager to find a simple solution to my fitness goals. I followed the influencers’ diets to the letter, hoping to see the same results. Instead, I ended up constantly hungry, frustrated, and feeling like a failure.

Here are five reasons why these videos ruined my fitness journey in my 20s:

Dining out doesn’t have to derail your fitness goals.

When I started my fitness journey, I was afraid of eating out. It seemed like a surefire way to lose control over my diet and hinder my progress. However, I learned that with the right strategies, it’s entirely possible to stay on track while enjoying meals with friends.

Here are the five tools I use to stay fit while dining out:

All fitness goals come down to answering 2 questions:

What do I need to do? Why am I not doing it?

These questions help identify what actions are necessary and uncover the reasons for inaction. Dickie Bush, who successfully lost 100 lbs, shared this insight on a podcast with Ali Abdaal.

Here’s how I applied them to my goals of losing fat and building muscle:

2 years ago, I was consistently waking up tired, and I had difficulties falling and staying asleep.

Today, I am waking up refreshed and energetic every morning (without an alarm clock!)

Here are 5 reasons why I struggled to sleep and how I managed to fix them:

In my 20s, I want to be fit, feel good and look good, which is why I monitor my poop (bowel movements).

While it might seem strange to track my poop, this habit is a highly effective way to assess my overall fitness and digestive health. Insight into my digestive system provides more than just bathroom-related information; it offers a glimpse into my well-being that affects my entire body.

Food, exercise, stress, and hydration all have an effect on poop and this understanding is crucial for optimizing my health and fitness routine.

When it came to partying, I swung between extremes: mindless indulgence and complete avoidance.

In my early 20s, I indulged in nights of drinking and unhealthy eating. As I shifted toward a healthier lifestyle, I became so cautious that I avoided any social gathering, fearing it would derail my fitness efforts. This pattern of extremes — either neglecting my health or my social life — taught me the importance of finding a sustainable balance.

From this, I learned that when it comes to partying, setting boundaries, not restrictions, is key.

I love learning about fitness.

Unfortunately, when I first got interested in losing fat and building muscle, I had a hard time figuring out where to start. There are a lot of podcasts on the subject, and honestly, I’ve tried listening to most of them.

So, if you are trying to learn more about fitness, I would recommend blocking 2 hours per week to listen and study these 3 podcasts:

Andrew Huberman is one of the most influential neuroscientists in the world:

I am fascinated by his work.

So I listened to all his podcast episodes,

Here is a 3 MINUTES masterclass on the top 5 Huberman Lab routines that can make you live a healthier and more productive life, without spending hours optimizing for it.

Have you ever found yourself at the end of a box of cookies before you even notice it?

Whenever I feel like I am going to engage in emotional eating, I ask myself the questions:

Am I thirsty?

Am I just bored?
Am I sad?
Am I stressed?
Am I truly hungry?

If you are in your 20s, going to the gym regularly for 30 days will change your life.

That is what a friend told me, right at the beginning of my health and fitness journey.

If you go to the gym regularly for 30 days, engage with the fitness community, and put into practice what you will learn along the way, you will walk away with: