➢ DM “FIT BOD” to @ ColossusFit to learn how to ditch the dad bad once and for all

Summary of episode:

So many people will say your metabolism goes down and once you reach a certain age, it becomes impossible. This isn’t true at all!

Listed points:

1 (02:29) - **Aim to eat only real food**

• Avoid ultra processed foods that are created in a laboratory

• Why avoid? Not that they’re unhealthy- they’re designed to make you overeat

2 (06:18) - **Lift weights**

• Don’t focus on just burning a million calories and sweating

• Focus on improving strength- best way to see if you’re moving in the right direction

• Strength>muscle gain>Better ability to burn bodyfat

3 (04:23) - Cut out the booze

• leads to worse eating decisions

• Worse sleep from it

• insane amount of other downsides down the road, liver issues, heart problems, etc

4 (08:29) -  Stop the excuses

• Keep a consistent, accurate log of calorie intake

• Eat protein & veggies first

• Make nutritional health a priority

• Build better habtis

5. (11:11) - **Check hormones**

• Start with the journey first by making better decisions (often regulates hormones)

  • Check to see if off with test, cortisol isn’t looking great, insulin sensitivity, blood tests etc

  • Most people will have no issues

6 (12:35) - Add in some daily cardio

• Walking

• Some sort of mens leauge

7 (14:19) - **Get consistent good sleep**

• Make it a priority

• Bed same time, wake up same time- this takes care of 70% of peoples sleep issues

• Terrible sleep into a workout increases risk of injuries.

Thanks for listening! We genuinely appreciate every single one of you listening.
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