Today I turn 55. I’m the fittest, sharpest, and happiest I’ve ever been. If I’m an outlier, it’s not because I’m built different or discovered a secret formula. The truth is far less glamorous: It’s a million tiny choices, compounded over decades. Here are 55 of them: 1. Walk 15+ miles a week, even if you do other exercise. Humans are uniquely made to move slowly over long distances—it’s critical to longevity. 2. Develop a writing practice. It’s the single best way to sharpen your mind. And remember, you don’t have to be a good writer to write. Start with 10 minutes a day. 3. Swap out your toothpaste, deodorant, lotions, soap, shampoo, and other personal care products for natural versions. Here’s a rule of thumb: Don’t put anything on your skin that you couldn’t safely eat. 4. If you have a positive thought about someone, don’t keep it to yourself—share it immediately. Encouragement defies the laws of physics: When you give energy, you also receive it. 5. Wear shoes with a wide forefoot (I like Topo Athletic) and wear toe spreaders around the house (search “yoga toes” on Amazon). Spine health begins with the feet. 6. Get sunlight regularly. Moderate sun exposure (without sunscreen) is hugely important for overall health. 7. Do a 3-minute deep (“ass to grass”) squat every morning. Deep squats are often called the anti-aging exercise. It’s been said that, “It’s not that you can’t do deep squats because you’re old, it’s that you’re old because you can’t do deep squats.” 8. Explore minimalism (it’s not what you think it is). 9. Set boundaries on toxic relationships. We tend to cling to relationships past their expiration date, and it takes a bigger toll on our health than we recognize. 10. Eat real food. Not too much. Don’t eat garbage. Binge occasionally. Fast occasionally. That’s the diet. 11. Learn about FIRE. It’s a great framework for financial success. 12. Don’t take antibiotics except in emergency situations. They’re massively over-prescribed and aren’t needed in most cases. Antibiotics have done untold damage to our guts, which is where health begins. Great natural alternatives are out there. 13. Get 8 hours of quality sleep each night. To optimize sleep: —Don’t eat after 6pm —Get blackout shades and cover LEDs with black tape —No screens 2 hours before bed —Try ashwagandha (an herb) to calm the nervous system 14. Stop drinking, even in moderation. People find all sorts of ways to justify drinking, but there’s no escaping the simple fact that alcohol is a toxin and it limits your potential. 15. Travel as much as possible. Nothing expands the mind like seeing the world. And travel doesn’t have to be expensive—the best experiences happen outside of fancy resorts, when you live like a local. 16. Let go of resentment. When you forgive someone, you release the prisoner, and the prisoner isn’t them… it’s you. 17. Show up on time, every time. Poor time management limits success more than most people realize. If you struggle with punctuality, stop everything else and fix that first. 18. Spend lots of time in nature and touch the earth. Humans evolved over 300k years to live in harmony with nature, and only recently have we retreated indoors. If you don’t spend time outside, you’re fighting biology (hint: You won’t win.) 19. Stop doing dumb things. As Leo Tolstoy said, “People try to do all sorts of clever and difficult things to improve life instead of doing the simplest, easiest thing—refusing to participate in activities that make life bad.” 20. Find your happy place and (eventually) move there. Most people live where they live because... that's where they live. We are products of our environment—choose yours carefully. 21. Find a hobby and pursue mastery. You can’t have a happy life without a passionate pursuit that isn’t your vocation. Your work—even if you enjoy it—isn’t enough. 22. Avoid mainstream medicine except as a last resort. The results are in—our healthcare (or more appropriately, sick care) system is badly broken and only makes people sicker. 23. Have a mindset of abundance. There is no advantage to being a pessimist—even if you’re right, it’s a miserable way to live. In a very real way… whatever you believe, you’re right! 24. Do hard things. Choose courage over comfort. Everything you want is on the other side of fear and hard work. As Jerzy Gregorik said, “Hard choices, easy life. Easy choices, hard life.” 25. Ignore haters. Hurt people hurt people. Negative/toxic people live in a prison of their own design. Don’t join them! 26. Say no. Protect your time and energy like it’s your most precious asset… because it is. 27. Become a water snob. As an alien said on Star Trek, humans are “ugly bags of mostly water.” You are what you drink—literally! We have Mountain Valley Spring water delivered in glass 5-gallon jugs and also have whole-house water filter (Aquasana Rhino). 28. Stop drinking sodas and sugary energy drinks. After a few weeks you won’t miss them, and a few months later they’ll seem disgusting. Refined sugar causes inflammation, which is the root of most disease. 29. If you’re over 35, find a good functional/longevity medicine doctor and start tracking your hormones. Modern life is hell on the endocrine system and restoring healthy hormone levels can change your life. As we get older, we either accept a slow decline in performance or we do something about it—choose the latter! 30. Develop a morning routine and follow it faithfully. Win the morning, win the day! 31. Invest in experiences, not things. People frequently regret buying things, but rarely regret investing in great experiences (especially when shared with loved ones). Remember, there’s nothing you can buy in a mall that you’ll remember in ten years. 32. Explore spirituality. It’s arrogant and small-minded to believe there’s nothing going on in our universe that is beyond our comprehension. We know less about our universe than an ant meandering on a sidewalk understands about this planet. 33. Have a strong bias toward action—doing rather than talking. If you ask a bunch of old people about their regrets, they’ll talk about the things they *didn't* do—the shots they didn’t take—more than the things they did do (even if it went wrong). As Wayne Gretzky famously said, “You miss 100% of the shots you don’t take.” Most people don’t take enough shots. 34. Stay lean. Men in particular are obsessed with muscle mass these days, but bulk doesn’t age well. The goal is to be strong but lean. The fittest guys in their 50s and beyond aren’t meatheads, they’re lean guys who are serious about a sport. 35. Curate your inner circle carefully. Surround yourself with people you admire and who challenge you to grow. Remember, we’re the average of our 5 closest relationships. 36. Be the fittest version of yourself. Your body is your only vessel for experiencing life—so treat it as such. Fitness isn’t working out a few times a week, it’s a lifestyle. The older you get, the more time you need to devote to your health. 37. Take the time to appreciate art and beauty in all its forms. 38. Think globally, but act locally. Too many people put their energy into far-away problems they don’t understand and can’t impact, while ignoring problems right under their nose. Want to change the world? Start at home. 39. Try psychedelics. It’s one of those things everyone should do at least once, and it might be the breakthrough you’ve been looking for. 40. Limit bad habits, including unhealthy thought patterns. We all have them—practice avoidance and find substitutes. Get professional help if needed. 41. Be a lifelong learner. Your brain is just like a muscle—if you don’t feed and flex it regularly, it will atrophy. 42. Find your purpose. People with a strong sense of purpose are happier and live longer. Lack of purpose sucks energy and magnifies depression. 43. Only take advice from people who embody the traits you want to have. Talk is cheap—emulate those who have DONE it. 44. The goal is not to retire and do nothing, it’s to build a great day-to-day life that you don’t need to escape. A life of leisure is a slow death. Happiness isn’t possible without a little struggle, uncertainty, and skin in the game. 45. Have fun! Do frivolous and silly things that make you smile. As George Bernard Shaw famously said, “We don't stop playing because we grow old; we grow old because we stop playing.” 46. Whatever you want to do or achieve in life, start NOW. Don’t fall victim to “someday thinking” because someday never comes. 47. Accumulate assets—things that grow in value over time. It’s the #1 habit of rich people, and it can be done in tiny chunks. Instead of spending $100 on an impulse purchase that has no lasting value, put that money into an index fund or Bitcoin. It becomes addictive (in a good way). 48. Don’t ignore the big 3 canaries in the coal mine for health: —Low libido (and ED) —Frequent sinus & respiratory issues —Depression These usually aren’t medical conditions in themselves, they’re symptoms of an underlying problem. Find a good doc (outside of the mainstream) and figure out the root cause. 49. Have a clear vision for your future. How can you decide which direction to go if you haven’t clearly defined the destination? It sounds obvious, but 95% of people haven’t defined their “Ideal End State” in detail and in writing. (Check out my thread on this topic.) 50. Make your own decisions. We live in an era where most of what society tells us is wrong. Don’t be afraid to break from societal norms—if people say you’re crazy, it’s a sign that you’re doing something right. 51. Get hardcore about mobility exercise. As you age, it’s usually the knees, hips, and lower back that limit physical performance. 30 min a couple times a week can spare you a lifetime of pain. YouTube is a great resource. 52. Go all in on family. Get married, stay married, have kids. Burn the boats. In the end, family is all that matters. 53. Be ruthless with your time. Money comes and goes. Time only goes. Audit your calendar ruthlessly—cut the trivial, double down on the meaningful, and spend your hours like your life depends on it. (Because it does.) 54. Have a strong bias toward action. Be curious, try things, meet people—it’s how you increase your surface area for serendipity, the most powerful unseen force in our lives. 55. Reinvent yourself every decade. Over time, we slowly drift off course from our priorities, values, and true identity. Take stock and don’t be afraid to hit the reset button. Bold, calculated moves made for the right reasons almost always pay off—usually even more than you can imagine. 🎁 P.S. If you enjoyed this post, would you give me a birthday gift? Repost or comment with the item number(s) you liked best?

With the Slotkin comments fresh in everyone's mind, it's worth revisiting what Susan Rice warned about should Democrats take power. They've been very open about what they want to do. Rice promised in February that Democrats will punish people, companies and institutions who have “taken a knee to Trump.” “It’s not going to end well for them." “If these corporations think that the Democrats, when they come back in power, are going to play by the old rules…they’ve got another thing coming." “There will be an accountability agenda." “This is not going to be an instance of forgive and forget." So anyone that dared to be affiliated with the Trump admin will be targeted for political and legal reprisals, per Rice. They haven't hidden their plans.

🚨BREAKING: Los Angeles County redirected $5 million from a wildfire housing fund to rent checks for households “impacted” by ICE — and they don’t check immigration status. The program can pay up to $15,000 per rental unit. County paperwork created “Category 3”: tenants facing hardship from “federal actions targeting immigrant communities.” Supervisors then moved wildfire and Affordable Housing Trust money into that bucket. The original pot was sold as help for Eaton and Palisades fire tenants and landlords. Half of a $10 million fire housing allocation went the other way. More trust-fund dollars followed unless fire victims still had unpaid needs. Meanwhile, thousands of fire families are still waiting to go home.

House Democrats have released their first 100-day agenda: - Abolish ICE - Release criminal illegal aliens - Reopen the border - Repeal No Tax on Tips - Repeal No Tax on Overtime - Repeal No Tax on Social Security - Expand the Supreme Court - Wage war on oil and gas - Put men in girls' sports - Increase inflation - Abolish prisons - Defund the police - Eradicate private health insurance Voting Republican on November 3 can stop this.

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The New York Times, the anti-Trump co-conspirators' mouthpiece, has spent a week telling you two things: that the documents the White House released on October 5 were "already known," (i.e. don't read them) and that the crimes of 2016 have "no obvious connection to South Florida," which is a defense lawyer's way of saying a Florida grand jury has no business with them. The evidence, however, is incontrovertible. Obama, Brennan, Comey, and others conspired against President Trump and manufactured the false Russiagate narrative with the goal of overthrowing the legitimately-elected President. When President Trump exposed Obama and co. by declassifying the Russiagate documents, Obama's henchmen secretly reclassified the documents, raided President Trump's home to steal them, and then charged President Trump under Espionage Act to cover up for their crimes and jail President Trump. The FBI's Washington field office, July 2022, weeks before the raid on Mar-a-Lago: "WFO does not believe (and has articulated to DOJ CES), that we have established probable cause for the search warrant at Mar a Lago." The Deputy Attorney General's note on the memo that opened the case, March 2022: "Merrick—I recommend you approve." Both are in Chapters Thirty-One and Thirty-Two of my book, out since September 27: grandconspiracythebook.com. Both have been on the White House site since October 5. Neither has ever appeared in the Times. On Friday the Times put twenty unnamed officials on page one, allegedly describing what was said inside a grand jury's prosecution team, to tell you the case is dead before the prosecutors charged anyone. I know that method. In 2017 the same paper printed what unnamed officials told it about an FBI file with my name in it, and the file was a fabrication, and the officials knew. That is Chapter Twenty. The names have not changed, only the year. The Times says the 2022 raid cannot be tied to 2016. It can, by four names. Alan Kohler sat beside me at a Cambridge summer school in 2015, enrolled by the FBI under cover as a student. He was the Bureau's man in the London embassy where Gina Haspel ran the CIA's station, and Kohler worked with British operative Christopher Steele and CIA operative Stefan Halper, the two provided fake "intelligence" against Donald Trump. In 2022 Kohler ran the Counterintelligence Division that planned the raid on President Trump's home, and Kohler reported on it to Wray, Monaco and Garland. Jay Bratt, George Toscas and Lisa Monaco were in the Russia hoax from 2016, and in 2022 they organized the raid on Mar-a-Lago to take the Russiagate documents back. The Times found the joint the case turns on and argued for the other side. Here is the thing the Times will not print. The documents the FBI raided President Trump's home for were the Russiagate files. For nine years the people who fabricated those files have said they could never be shown, because showing them would expose their informant, Brennan's CIA man Stefan Halper, and cost lives and allies. So they secretly reclassified the files, with Halper's lie about me still inside them: that I was a Russian spy who recruited President Trump's National Security Adviser. Then John Brennan sat down with Jack Smith's prosecutors to give evidence against President Trump, in closed session, in an espionage case where the jury would never see the documents he was giving evidence about. Brennan made up the lies in the Russiagate files, and Brennan was to be their witness at the trial of the President who had exposed them. The documents are on the White House site. The evidence and the analysis are in my book. THE GRAND CONSPIRACY: How Obama Weaponized the Deep State to Destroy Donald Trump. grandconspiracythebook.com

I'm sickened by this news that my journalistic communications were obtained as part of Jack Smith's egregious misconduct. Proud to have been one of the only journalists who debunked his agency's role in perpetrating the Russia collusion lie against the American people. No amount of censorship or spying will prevent @FDRLST from continuing our fearless investigative journalism.