I've spent 15 years studying the most effective daily tasks for optimizing health.
Don't waste years trying to figure this out.
I'll teach you how to build your body and dominate your day in the next 4 minutes.
Here's the 21-step guide:
Don't waste years trying to figure this out.
I'll teach you how to build your body and dominate your day in the next 4 minutes.
Here's the 21-step guide:
// MORNING
1. Filtered Water + Electrolytes
STOP rushing to coffee to start your day.
This is a guaranteed way to drag ass and never wake up.
Drink 16 ounces of filtered water with electrolytes to hydrate.
Use LMNT packets or any electrolyte powder.
1. Filtered Water + Electrolytes
STOP rushing to coffee to start your day.
This is a guaranteed way to drag ass and never wake up.
Drink 16 ounces of filtered water with electrolytes to hydrate.
Use LMNT packets or any electrolyte powder.
2. Take a 10-minute outdoor walk.
Light exposure signals your brain that it's time to be alert.
This will also sync your melatonin production leading to better sleep.
Don't worry if it's cloudy - the photons still get through.
Light exposure signals your brain that it's time to be alert.
This will also sync your melatonin production leading to better sleep.
Don't worry if it's cloudy - the photons still get through.
3. Eat a high-protein breakfast
Protein is the most important macronutrient for adding muscle and losing fat.
It's also super filling - leading you to eat less of other foods.
High-protein meals leave you full and decrease cravings for high calorie foods.
Protein is the most important macronutrient for adding muscle and losing fat.
It's also super filling - leading you to eat less of other foods.
High-protein meals leave you full and decrease cravings for high calorie foods.
Quality high protein sources:
- Fish
- Eggs
- Turkey
- Chicken
- Lean Beef
- Greek Yogurt
Aim for 0.8 - 1.0 grams per lb of body weight every day, spread out across 4+ meals.
- Fish
- Eggs
- Turkey
- Chicken
- Lean Beef
- Greek Yogurt
Aim for 0.8 - 1.0 grams per lb of body weight every day, spread out across 4+ meals.
4. Caffeine
Drink your caffeine 90 minutes or more after waking to avoid an afternoon crash.
This kills your appetite and increases alertness and focus.
Limit to 300-400 mg and cut it off by noon to avoid sleep disruption.
Drink your caffeine 90 minutes or more after waking to avoid an afternoon crash.
This kills your appetite and increases alertness and focus.
Limit to 300-400 mg and cut it off by noon to avoid sleep disruption.
5. Cold Exposure
Benefits include:
Improved mood
Improved recovery
Increased alertness
Improved mental resilience
Aim for 11 minutes of cold exposure total in the week, spread out across 2-4 days.
Benefits include:
Improved mood
Improved recovery
Increased alertness
Improved mental resilience
Aim for 11 minutes of cold exposure total in the week, spread out across 2-4 days.
// DAYTIME
6. Count calories
Counting calories directly is unmatched for dedicated fat-loss phases.
To minimize losing muscle, lose < 1% of your bodyweight per week.
Luckily there are apps that will adjust your targets weekly to keep you on track for maximum results...
6. Count calories
Counting calories directly is unmatched for dedicated fat-loss phases.
To minimize losing muscle, lose < 1% of your bodyweight per week.
Luckily there are apps that will adjust your targets weekly to keep you on track for maximum results...
Carbon diet app will program your macronutrients based on your specific metrics.
You'll log your weight every week and Carbon will adjust to keep you on track
Calories and macronutrients determine your body composition, but the QUALITY of your food determines overall health..
You'll log your weight every week and Carbon will adjust to keep you on track
Calories and macronutrients determine your body composition, but the QUALITY of your food determines overall health..
7. Eat whole foods
The #1 predictor of long-term weight loss success is adherence.
Eat 80% whole foods for micronutrients, energy, fullness, and overall satiety.
Including small amounts of processed foods can improve adherence and keep you from the "all-or-nothing" mindset.
The #1 predictor of long-term weight loss success is adherence.
Eat 80% whole foods for micronutrients, energy, fullness, and overall satiety.
Including small amounts of processed foods can improve adherence and keep you from the "all-or-nothing" mindset.
Recommended carb sources:
Oats
Rice
Corn
Dairy
Quinoa
Potatoes
Fresh Fruit
Sweet Potato
Fresh Vegetables
Whole grain bread
Carbohydrates are vital for performance and recovery - and when controlling for calories should be prioritized during fat loss.
Oats
Rice
Corn
Dairy
Quinoa
Potatoes
Fresh Fruit
Sweet Potato
Fresh Vegetables
Whole grain bread
Carbohydrates are vital for performance and recovery - and when controlling for calories should be prioritized during fat loss.
Recommended fat sources:
Olive Oil
Almonds
Cashews
Avocado
Walnuts
Seeds
Eggs
Olive Oil
Almonds
Cashews
Avocado
Walnuts
Seeds
Eggs
8. Time your intake
Spread protein out evenly across the day.
Around exercise, prioritize higher carb and lower fat.
Away from exercise, prioritize more fat and lower carb.
Spread protein out evenly across the day.
Around exercise, prioritize higher carb and lower fat.
Away from exercise, prioritize more fat and lower carb.
9. Practice meal hygiene
These improve digestion, leave you more satisfied, and decrease overall consumption.
Slow down
Turn off screens
Eat protein/veggies first
Chew each bite 20+ times
Fill up on water before meals
Set the fork down between bites
These improve digestion, leave you more satisfied, and decrease overall consumption.
Slow down
Turn off screens
Eat protein/veggies first
Chew each bite 20+ times
Fill up on water before meals
Set the fork down between bites
10. Lift weights
Your time in the gym is best spent building muscle to maximize fat loss.
Just 2x per week can be enough when you start.
Anything between 6 and 30 reps is effective if you challenge yourself.
Aim to get within 3 reps of failure on each set.
Your time in the gym is best spent building muscle to maximize fat loss.
Just 2x per week can be enough when you start.
Anything between 6 and 30 reps is effective if you challenge yourself.
Aim to get within 3 reps of failure on each set.
Add more reps, weight, or sets every week to progressively challenge your muscles over time.
Spend most of your time on multi-joint exercises.
Dumbbells, barbells, or machines can all work - just pick some and STICK WITH THEM.
Spend most of your time on multi-joint exercises.
Dumbbells, barbells, or machines can all work - just pick some and STICK WITH THEM.
Sample 3-day plan:
Push
- DB Bench
- Shoulder Press
- Dips
- Cable Lateral Raise
- Tricep Push Down
Pull
- Chin Ups
- Bent Over Row
- Lat Pulldown
- Cable Curl
- Face Pulls
Legs
- Hack Squat
- Romanian Deadlift
- Leg Curl
- Leg Extension
- Abs
Push
- DB Bench
- Shoulder Press
- Dips
- Cable Lateral Raise
- Tricep Push Down
Pull
- Chin Ups
- Bent Over Row
- Lat Pulldown
- Cable Curl
- Face Pulls
Legs
- Hack Squat
- Romanian Deadlift
- Leg Curl
- Leg Extension
- Abs
11. Walk
Use your time in the gym to build muscle, and your food and steps to create a caloric deficit.
Many people make the mistake of working out and then sitting on their ass the rest of the day, and it cancels out any calories they burned in their workout.
Use your time in the gym to build muscle, and your food and steps to create a caloric deficit.
Many people make the mistake of working out and then sitting on their ass the rest of the day, and it cancels out any calories they burned in their workout.
Get 8,000 steps per day, minimum.
This increases calorie burn, decreases anxiety, increases light exposure, and leads to more food at any given body weight.
It's also an EASY, objective way to increase calorie burn throughout the day without access to a gym.
This increases calorie burn, decreases anxiety, increases light exposure, and leads to more food at any given body weight.
It's also an EASY, objective way to increase calorie burn throughout the day without access to a gym.
12. Get your heart rate up.
1-2 times per week, get your heart rate up for 30+ minutes.
Find something you enjoy - biking, group classes, hiking, snow sports, whatever.
This is overrated for fat loss but underrated for heart and brain health.
1-2 times per week, get your heart rate up for 30+ minutes.
Find something you enjoy - biking, group classes, hiking, snow sports, whatever.
This is overrated for fat loss but underrated for heart and brain health.
// Evening
13. Eat dinner early.
Aim to have your last meal 2 hours or more before bed time.
Late food can disrupt sleep, so an early dinner will help you knock out.
This is quite variable - so play around with the timing to see what works best for you.
13. Eat dinner early.
Aim to have your last meal 2 hours or more before bed time.
Late food can disrupt sleep, so an early dinner will help you knock out.
This is quite variable - so play around with the timing to see what works best for you.
14. Take a 10-minute walk before sunset
The evenings before sunset are the second opportunity we have to view light and anchor our circadian rhythm.
Get outside again for another walk to let your brain know it's getting time to wind down.
The evenings before sunset are the second opportunity we have to view light and anchor our circadian rhythm.
Get outside again for another walk to let your brain know it's getting time to wind down.
15. Minimize light after sunset
- Minimal screen use
- Turn off all overhead lights
- Install f.lux on your devices
- Amber-tinted blue light blockers
- Use lamps with dim, orange light
Bright/blue light after sunset suppresses melatonin production and disrupts sleep.
- Minimal screen use
- Turn off all overhead lights
- Install f.lux on your devices
- Amber-tinted blue light blockers
- Use lamps with dim, orange light
Bright/blue light after sunset suppresses melatonin production and disrupts sleep.
16. Breathwork
The breath can be used to both upregulate or downregulate your nervous system.
In the evening, or any time you're feeling stressed - implement the 4-7-8 method:
4-second nasal inhale
7-second hold
8-second "sighing" exhale
Repeat 3-5 times
The breath can be used to both upregulate or downregulate your nervous system.
In the evening, or any time you're feeling stressed - implement the 4-7-8 method:
4-second nasal inhale
7-second hold
8-second "sighing" exhale
Repeat 3-5 times
17. Take a hot shower or sauna
A hot shower or sauna will signal your body to start cooling itself down.
When you get out, your body temp will drop - which helps you fall asleep.
The shower or sauna are also tremendous relaxation tools before bed.
A hot shower or sauna will signal your body to start cooling itself down.
When you get out, your body temp will drop - which helps you fall asleep.
The shower or sauna are also tremendous relaxation tools before bed.
18. Do something that relaxes you
ANYTHING WITHOUT A SCREEN
Yoga
Stretching
Meditation
Breathwork
Read a book
Plan to get into bed an hour before you'd like to fall asleep.
Ideally, this is something non-stimulating and mindless.
ANYTHING WITHOUT A SCREEN
Yoga
Stretching
Meditation
Breathwork
Read a book
Plan to get into bed an hour before you'd like to fall asleep.
Ideally, this is something non-stimulating and mindless.
19. Take supplements
Creatine
Omega 3
Vitamin D
L-Theanine
Magnesium
Multivitamin
Protein Powder
Think of a multivitamin as insurance to fill in the gaps that your whole food diet misses.
Creatine
Omega 3
Vitamin D
L-Theanine
Magnesium
Multivitamin
Protein Powder
Think of a multivitamin as insurance to fill in the gaps that your whole food diet misses.
20. Optimize your bedroom
Air purifier
Pitch black
White noise
No electronics
Cold temperature
Look into the Bed Jet for cooling your mattress if you sleep hot at night - it's a game changer.
Air purifier
Pitch black
White noise
No electronics
Cold temperature
Look into the Bed Jet for cooling your mattress if you sleep hot at night - it's a game changer.
21. Tape your mouth shut
Your mouth is for eating, your nose is for breathing.
Mouth breathing wreaks havoc on your health and especially your sleep.
Grab some mouth tape to help you train yourself to nasal breathe overnight.
If you have trouble - see an ENT or orthodontist.
Your mouth is for eating, your nose is for breathing.
Mouth breathing wreaks havoc on your health and especially your sleep.
Grab some mouth tape to help you train yourself to nasal breathe overnight.
If you have trouble - see an ENT or orthodontist.
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2. Follow
@ForeverFatLoss
for more health optimization advice.
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