Whatever you do to lose weight, you must keep doing. If you change your diet, you must keep it up. If you take a GLP-1, you probably have to keep taking it. If you do cardio, you have to maintain the same mileage. Remember, what you do to lose weight you must maintain.

Your life will change when you stop coping with stress using food and alcohol and start using exercise and walking instead.

The older I get, the more I realize that waking up at 5, going to bed at 9, being out in nature, taking long walks, reading books, and eating similar meals every day makes me feel better than I did when I was in my 20s. Old people had it right all along.

Swimming is an underrated form of cardio. It’s a full-body workout. It's low impact on the joints. And there’s a certain peace that comes with being in the water.

· No alcohol · Lift 3x a week · Stay hydrated · Walk 30 minutes twice a day · Eat 3 meals a day, no snacking · Get to sleep on time and follow a routine. The fittest people I know don't major in the minors. They focus on the boring fundamentals.

The Biggest Flexes on the Planet · A fit body · Clear pee · An empty calendar · Your spouse still loves you · Not trading time for money · Living near the mountains, forest or water · Your children still want to hang with you when they're 25 years old What else would you add?

Supplements I'm making my aging parents take: · Creatine · Omega 3s · Magnesium · Multivitamin · Vitamin D and K2 · Whey protein powder Anything else you'd add?

The harshest truth about exercise is that you'll never feel like doing it, and you won't feel the benefits until after you're done. But the way you feel after a great workout is so damn good that it keeps you coming back every single day.