Supplements I put my parents on: 1. creatine 2. black seed oil 3. psyllium husk 4. high EPA omega-3s 5. magnesium glycinate Started them years ago. To this day my mother still occasionally thanks me for putting her on to #2. Do with that info what you will.

“I encourage people to compete on health, not wealth rankings or lambos. More health, more family = true wealth, and happiness.” Been telling y’all for years. If you won’t take it from me, take it from the man worth 116B dollars

Eat clean on the dull days so you can eat whatever tf you want on the exciting ones. > Mon-Thu: eat clean > Fri date night with the wife: eat whatever > Sat: eat clean > Sun afternoon football: eat whatever Health and fitness gets very easy once you train yourself to just be reasonable.

Maturing is realizing that trying to improve everything at once usually means improving nothing. You gotta build in sequence. Nail the fundamentals before you ever add complexity. >>Get strong before worrying about cardio >>Sleep before supplements >> Nutrition before sunning your balls and other trendy bs hacks The saying “Slow is steady, steady is fast” is true for a reason. It's because slow is steady...steady is CONSISTENT...and consistent is fast. Some of you missed the memo.... and it’s why your body, health, finances, and relationships have been stagnant for the last 10+ years.

I've coached 200+ people 1-on-1. Every single one needed the same thing: A solid plan, habit tracking, and someone monitoring their progress & helping them make smart adjustments when life happens. That's it. Someone checking in when life got hard... who noticed when they missed a day and helped them figure out why... then adjusted the plan instead of making them feel like they'd failed. That's the job there in a nutshell. To reach the 99% who need this but can't afford one-on-one coaching… I've been building an app these last 5 months to bring that kind of coaching to more people. It's called Anchor. Whether you have a crazy work week, sick kid, traveling, shoulder acting up, or missed a few days… you don't have to restart or figure out what to change. Tell Anchor what happened, and it adjusts the plan and tells you what to do next. We're a few weeks away from launching. If you want to be one of the first people to use it (and get free access), join the pre-launch list. Link below.

Lift weights for your physique. Do cardio for your brain. However if your priority is the first part (physique), then focus on just that. Ignore cardio until you nail the fundamentals: lifting 3-4x, elite sleep quality, proper nutrition. Build in sequence. Foundation first, additional complexity (cardio and other secondary goals) later.

Quick aside: I built Anchor for people who know what to do but struggle when life gets messy. It gives you a simple health plan, keeps you accountable, and adjusts the plan for you when life (travel, sickness, busy weeks, etc). First users get free access: victorexplore.com/anchor/

Your giant water bottle is draining your energy. You're flushing out the very minerals your mitochondria need to make ATP. Fatigue, brain fog, and irritability are the price you pay. 5 fixes almost too easy to believe:

As one of the Twitter homies one said: What the f*ck are you afraid of? Death? We’re all gonna die. Bankruptcy? You can make it all back. Shame? Everyone will forget in a week. What the f*ck are you afraid of? There is nothing to fear. - @EgoDriv

If you found this useful you’ll probably like Anchor. It gives you a clear health plan, daily accountability, and smart adjustments when life gets in the way... so you stop restarting every d*mn Monday. First users get free access: victorexplore.com/anchor/

If you’re 30+ and want to bench 225 without wasting years figuring it out, do this: >> Work on your triceps. failed lockouts are often because your tris aren't strong enough... develop them and you remove a major limiter. for this reason, dips and close-grip bench are more useful than flyes >> Bench 2-3x a week. strength is a skill...higher frequency will help you build that skill faster. >> Stay mostly in the 3-6 rep range. make sets of 4-6 the backbone of your training with an occasional 3-repper here and there. >> 5 sets per session, not 3 >> Rest 4-5 min >> Add 2.5-5 lb as often as you can. don't wait on big 10-25lb jumps >> Use proper form. shoulder blades pinched and pulled down, moderate arch, feet planted, grip about 1.5x shoulder width, bar touching lower chest, elbows tucked 45 to 60 degrees Eat in a slight surplus during this phase. carbs and protein especially. >> Sleep well. 7+ hours of QUALITY sleep...morning sunlight, mg glycinate + glycine, room at 60-68F, no food 3 hours before bed, 30-60 min wind-down routine >> Bench first in your upper-body sessions so fatigue from other work doesn't blunt the stimulus When you were in college you could hit 225 just by showing up and benching consistently. As you get older, you have to be strategic about how you train. Use this as a blueprint.

I remember in college, 225 flat bench was the entry point for a respectable male lifter. If you couldn’t hit that mark, you were weak. Didn’t take long for a man in his 20s to develop that level of strength. In your 30s though….it takes way longer to get there. YEARS. Speaks to why everyone 29+ needs to jump on the lifting train now if they aren’t already. Your body just doesn’t respond to stimulus the same way as you age. You gotta work harder and more diligently for the same result. And the longer you wait, the worse it gets.

While you're out today, hopefully doing fun things with your family, use nature's sunscreen. Drink a cup of tomato juice or eat 2-3 slices of watermelon before going out. Better yet, make them a regular part of your diet during the sunny months. The lycopene in them will protect your DNA from damage by UV radiation.

People will: >> get no low-solar-angle sunlight >> drink caffeine at 2 PM >> eat within an hour of bedtime >> spend the next 30-60m scrolling in bed >> go to sleep and wake up whenever they feel Then say "idk why but I struggle to get good sleep." The audacity.

the gym is one of the best grit builders on the planet. bonus: it increases your will to live, by developing your ACC. but you're too tired.