36 years on this planet. 19 years in the gym.
Here’s every fitness secret I’ve learned:
1. Eat fish a few times per week.
You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience.
Just 2 years ago, researchers completed the largest study on metabolism EVER.
It contains a discovery that changes everything we know about your metabolism.
Hint: Aging is NOT the reason you’ve put on weight since your 20s.
Here's the truth, and how you must use this info:
🧵
Your belly fat is paving the way for:
• Heart disease
• Depression
• Diabetes
• Cancer
To rid yourself of the EXCESS pounds, here are 12 things you must know:
1. There’s a precise order to eating the food on your plate
@drwilliamli
@Mark_Sisson
You can start losing weight NOW by:
—Avoiding sugar
—Quitting alcohol
—Walking 10k steps
—Prioritizing protein
—Getting more sunlight
—Optimizing your sleep
—Eating 80% whole foods
—Meditating to lower stress
—Lifting weights 3x per week
—Eating fermented foods and veggies
𝟓𝟎 𝐋𝐈𝐅𝐄 𝐋𝐄𝐒𝐒𝐎𝐍𝐒 𝐏𝐄𝐎𝐏𝐋𝐄 𝐋𝐄𝐀𝐑𝐍 𝐓𝐎𝐎 𝐋𝐀𝐓𝐄
1. Just because you do something a lot doesn’t mean you’re good at it.
It’s called the Mere Exposure effect, and it’s the reason you still pee on the toilet seat.
One in three adults aged 50+ dies within a year of suffering a hip fracture.
Why?
Because balance and stabilization are vital to your survival.
Here are all the exercises you should do to avoid becoming a 50-year-old statistic:
2. Lift weights for your physique; do cardio for your brain.
3. When you're unsure about something, lean into brutal physical activity.
The acute stress dials down distractions so that making a decision, based on what truly matters, becomes a lot easier.
Among elites with a deadly mindset, there are two athletes that stand apart.
Tim Grover has trained them both.
In doing so, he discovered 7 similarities between the pair that will help you win at life:
//THREAD//
@drwilliamli
@Mark_Sisson
You can start losing weight if you:
—Avoid sugar
—Quit alcohol
—Walk 10k steps
—Prioritize protein
—Get more sunlight
—Optimize your sleep
—Eat 80% whole foods
—Meditate to lower stress
—Lift weights 3x per week
—Eat fermented foods & veggies
Pick a few items and start NOW.
This past weekend, my wife and I celebrated our first year being married.
We danced on the beach for hours; we walked and talked for miles; we played in the water like kids.
I’m grateful for the cherished conversations.
I’m grateful for the sunshine, the ocean, and the
I’m giving away my Metabolic Reboot program
FOR FREE (28 pages)
Follow it for 6 weeks to:
1. Lose weight without overtraining or starving
2. Repair your metabolic damage
3. Improve your energy & libido
To get it, like & reply "RESET"
(Must be following me so I can DM you)
Today I turn 37
To celebrate, I’m giving away a complete 21-page program
Follow it for 90 days and you will:
1. Lose your belly fat
2. Shed 20 lbs without starving
3. Learn how to keep the weight off for good
To get it, like & reply "DOWN 20"
(Must be following so I can DM)
@FitFounder
100%
Now this might be controversial...
But for any job requiring a person to sit 8 hours a day
I think activity/exercise should be
A PAID JOB REQUIREMENT
Companies could recoup the money with:
🎯cheaper employee health insurance
🎯more productive employees
🎯less sick days
15. Morning workouts give the best results.
If you secure the bag each morning before life’s unexpected interruptions occur, you’ll get a lot more workouts done each year.
16. You won’t always feel like going to the gym
But you'll always be glad you did afterward.
The fitness industry is filled with misinformation,
And most beginners struggle with this.
Here are the 14 myths you must know to take your physique to the next level (guaranteed):
Eat in this order:
➖1st: Fiber & Fats
e.g. salad with full-fat dressing
➖2nd: Protein
e.g. eggs
➖3rd: Carbs
e.g. an apple
Your blood sugar levels will be more stable, and less of your meal gets stored as fat.
You should eat in this order:
➖1st: Fiber & Fats
e.g. salad with full-fat dressing
➖2nd: Protein
e.g. eggs
➖3rd: Carbs
e.g. an apple
Your blood sugar levels will be more stable, and less of your meal gets stored as fat.
10. No one is watching or judging you.
11. The best workout is the one you could see yourself doing forever.
12. Hit the gym at the same time each day.
It’s easier to build the habit + make friends with the regulars. This social element will cause you to show up more often.
4. If someone in your household doesn’t enjoy cooking, you’ll have a tough time hitting your goal.
5. Improve your sleep and you’ll get to your goal faster—be it fat loss, muscle, or strength
6. Get sunlight daily, especially when the sun is at a low solar angle / still rising.
@drwilliamli
Adulthood comes with:
➖less play
➖more stress
➖more inactivity
So each year you move a bit less, and you do fewer of the stress-reducing activities that made you a lean, mean, burning machine.
I understand how you fell into the trap.
But you must escape it.
Hold that number in your head.
I’ll give you the answer soon, I promise.
But first, here are 2 VITAL TAKEAWAYS from this game-changing study and
@DrWilliamLi
‘s incredible book
(without Dr. Li's book, I would not have known about this new science of metabolism)
High blood sugar causes:
• Erectile dysfunction
• Nerve damage
• Heart disease
• Alzheimer's
• Diabetes
• Cancer
Here are 5 ways I protect my blood sugar levels:
We've all heard it or said it:
“My metabolism isn’t what it was in my 20s. Back then, I could eat whatever I wanted without gaining weight"
It implies that time slows our metabolism, and that our excess weight is a natural result of aging.
Harsh truth: This is patently false.
Lesson 2:
You will have to work hard for what you want. And if the hard work you're doing isn't enough, you will have to work harder.
Why did Kobe & Jordan hire Grover, a personal trainer?
Because the mountain of work they did with the Lakers and the Bulls still wasn't enough
Plan to skip family dinner tonight, so you could squeeze in some extra hours at the office?
Don’t!
Eating dinner as a family is one of the best things you can do for your health.
Here’s the research that proves it (bookmark this):
🧵
Lesson 3:
To achieve mastery, you must excel at all levels.
You must become uncommonly good at the basics, the intermediates, and the advanced.
If you seek to write a bestseller, make sure you know how to write an engaging 280 characters.
STAGE 4: GOLDEN YEARS
➖ Ages 60-95
Your metabolism decreases slowly, at a rate of 0.7% per year. You should burn 74% as many calories at 95 as you did at 20.
The fitness industry is filled with misinformation,
And most beginners struggle with this.
Here are the 13 myths that are keeping you from a better physique:
@drwilliamli
//TAKEAWAY
#2
The more excess body fat you carry, the more your metabolism becomes depressed.
And the more your metabolism is depressed, the more you gain excess fat.
It’s one big, sick cycle.
7. High-protein breakfasts decrease your hunger hormone (ghrelin) more than high-carb ones
8. Ignore muscle confusion
It will confuse you, and you'll be more likely to skip or quit.
If you add complexity to a thing, you’re more likely to avoid it.
9. Cap your workouts at 1 hr
Your belly fat is paving the way for:
• Heart disease
• Depression
• Diabetes
• Cancer
To rid yourself of the EXCESS pounds, here are 12 things you must know:
1. There’s a precise order to eating the food on your plate
26. Adapt your workout plan according to the body’s feedback. Don’t be Stannis from Game of Thrones.
27. Eat in this order:
➖1st: Fiber & Fats
e.g. salad with full-fat dressing
➖2nd: Protein
e.g. eggs
➖3rd: Carbs
e.g. an apple
Your blood sugar levels will be more stable.
@drwilliamli
//TAKEAWAY
#1
:
Your mid-life gut isn’t caused by aging. It’s an excuse, and it’s no longer a valid one.
Your lifestyle choices are the true reason you add a few pounds every year.
But I get why it happens.
In working with DoNotAge .org, I discovered some bad news:
My chronological age = 37
My biological age =40
F*ck that!
Here’s how I'll rewind the clock by Jan 1st 2025:
STAGE 3: ADULTHOOD
➖ Ages 20-60
Your metabolism remains fixed. It doesn’t budge at all.
This claim contradicts your present reality?
There's a reason.
We’ll get to it shortly.
𝐍𝐨-𝐬𝐡𝐢𝐫𝐭 𝐬𝐞𝐚𝐬𝐨𝐧 𝐢𝐬 𝐟𝐚𝐬𝐭 𝐚𝐩𝐩𝐫𝐨𝐚𝐜𝐡𝐢𝐧𝐠
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟏𝟓 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐠𝐞𝐭 𝐚 𝐛𝐞𝐚𝐜𝐡 𝐛𝐨𝐝𝐲 𝐛𝐲 𝐬𝐮𝐦𝐦𝐞𝐫:
1. Cool your palms and face between sets
New research says you'll be able to do 200-600% more reps in a session.
The benefits of increased testosterone levels are many:
—improved mood
—increased energy
—more enjoyable sex life
—increased muscle mass and strength
As Shakespeare once eloquently stated:
“Cold showers man, that shit puts some hair on your chest.”
13. Talk to the OGs in the gym
(the 50+ year-olds who still look tough)
They'll share true gym wisdom with you—Like why your lack of stretching may become one of your biggest regrets.
14. Eat organic. Pesticides affect your gut microbiome and make it tougher to lose fat.
Your belly fat is paving the way for:
• Heart disease
• Depression
• Diabetes
• Cancer
To rid yourself of the excess pounds, here are 12 things you must know:
1. There’s a precise order to eating the food on your plate
@FitFounder
When you're in your 20s:
The magic happens after 10pm
When you're in your 30s+
The magic happens before sunrise
I feel like everyone out there chasing meaningful goals gets where I'm coming from
Kobe and Jordan shared an identical code of conduct:
Never let feelings affect the day's agenda.
Both had short memories—they remembered, but never dwelled.
When they won, this kept them from complacency.
When they lost, this kept them from stagnation.
2. Cardio is great for
✔️lung health
✔️heart health
✔️decreasing heart rate
✔️decreasing blood pressure
✔️delaying age-related cognitive decay
BUT IT SUCKS FOR FAT LOSS
If you wish to lose weight & keep it off, do resistance training.
It's the passive income of fat loss.
2. Cold showers boost your immune system
Cold showers stimulate the body's production of white blood cells, making you less prone to infections.
According to Dr. Huberman,
Each bout of cold exposure grants you 24-48 hours of illness resistance.
Fewer sick days? Yes, please🙋🏽♂️
@drwilliamli
@Mark_Sisson
You can start losing weight if you:
—Avoid sugar
—Quit alcohol
—Walk 10k steps
—Prioritize protein
—Get more sunlight
—Optimize your sleep
—Eat 80% whole foods
—Meditate to lower stress
—Lift weights 3x per week
—Eat fermented foods & veggies
Pick a few items and start NOW.
36 years on this planet. 19 years in the gym.
Here’s every fitness secret I’ve learned:
1. Eat fish a few times per week.
You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience.
Want to boost the quality of your sleep?
Here's a natural remedy I got from Tim Ferriss:
THE SWEET SLEEP TONIC
➖2 tbsp apple cider vinegar
➖1 cup of wartm water
➖1 tbsp honey
Stir it all together. Sleep like a baby.
Tim says this works for half his audience. But for
I’m giving away a book with 111 delicious high-protein recipes.
Use it to:
1. Learn to cook healthy, tasty food
2. Preserve lean muscle while you lose weight
3. Add variety to your diet so you don’t get bored and quit
To get it, reply “YUM”
(Must be following so I can DM)
4. Train legs twice per week
Leg workouts add the most pounds of muscle to your body.
The more muscle you have, the more calories you burn by simply existing.
3. Cold exposure increases dopamine—by 250%—for several hours afterward
Hot showers are comfortable, but ask yourself honestly
"Is more comfort truly what I need right now?"
𝟓𝟎 𝐋𝐈𝐅𝐄 𝐋𝐄𝐒𝐒𝐎𝐍𝐒 𝐏𝐄𝐎𝐏𝐋𝐄 𝐋𝐄𝐀𝐑𝐍 𝐓𝐎𝐎 𝐋𝐀𝐓𝐄
1. Just because you do something a lot doesn’t mean you’re good at it.
It’s called the Mere Exposure effect, and it’s the reason you still pee on the toilet seat.
//MIND OVER FEELINGS
—Your mind wants to get up early and work out.
—Your feelings want you to stay in bed because it’s cozy.
—Your mind wants to extract the lesson from the failure, then move on.
—Your feelings want you to hold on to the pain.
Recently, researchers conducted a landmark study involving persons 1 week old to 95 years old.
The data was clear on the following:
ALL humans—every single one—passes through the same 4 metabolic stages.
48 years old.
Neuroscientist, professor, biohacker, podcaster, multimillionaire, dog dad.
Has time to sleep 8 hours, get 10 mins of early morning sunlight, juggle 5 girlfriends, and look like this….
But you don’t have time to walk 10K steps.
@Theholisticpsyc
This is a huge net-positive.
➖FOR YOU:
mild discomfort
➖FOR THE RELATIVE:
mild discomfort
➕FOR YOUR KID:
A vital lesson— that it's your RIGHT to enforce personal boundaries, even if others feel some sorta way about it
@drwilliamli
Earlier, I asked you to guess Alagu's age.
You've been patient the whole time. So here it is at last, the answer.
Alagu is a senior citizen; he's 68 years old.
When the picture was taken, he was setting out with his axe to hunt for honey inside trees.
@Theholisticpsyc
“We have to let go of how we wish things could be. . .
And we have to face the reality that people don't change unless they choose to.”
👏🏽👏🏽👏🏽 Well said Dr. LePera
23. Resistance training improves your metabolism.
It’s the passive income of fat loss.
24. Creatine and protein powder are the only supplements you need.
25. When you do Sunday meal prep, eating healthy becomes cheaper than eating unhealthy.
You also save 5+ hours per week.
21. Do 8-30 reps for muscle gains.
Do 5-7 reps for strength gains.
22. Drink a gallon a day.
You’ll be covered on your worst days
(when it’s hot, when you workout, etc.)
It’s better to err on the side of mild overhydration than mild underhydration.
1. Protect your peak-performance hours
"Only interrupt them if a nuclear bomb goes off"
These are the hours in which you can dedicate absolute focus toward a solitary task. It's when you do your deep work, the stuff that moves your life and business forward.
How to start losing weight NOW:
—Avoiding sugar
—Quitting alcohol
—Walking 10k steps
—Prioritizing protein
—Getting more sunlight
—Optimizing your sleep
—Eating 80% whole foods
—Meditating to lower stress
—Lifting weights 3x per week
—Eating fermented foods and veggies
2. Lift weights for your physique; do cardio for your brain.
3. When you're unsure about something, lean into brutal physical activity.
The acute stress dials down distractions so that making a decision, based on what truly matters, becomes a lot easier.
➖Lift 4x a week
➖Take calls while walking
➖Eat healthy 80% of the time
➖Add in foods that promote weight loss
Nothing excessive. Nothing extreme.
This is how I stay in shape.
3. Weight vests are a fat loss hack.
Wear one as often as you can—e.g. while doing chores or walking the dog.
Don’t have a weight vest?
Stuff your backpack with heavy books and use that.
Lesson 5:
For every one day your feelings serve your goals,
You will face a legion of days where they undermine your goals.
To be consistent enough at anything to be great, you must learn to ignore your feelings on command.
You must develop a manual override.
28. People who regularly post gym pics on social-media rarely hit the gym.
29. Prioritize compound exercises.
They’re the highest ROI exercises you could do.
30. Dynamic stretching before.
Static stretching after.
31. Cardio after you lift, not before.
All the players put their hands up.
“Put your hands down if you left straight after yesterday’s failed practice”
All the hands went down, except two.
The evidence was there, clear as day. Only two players wanted to be better at shooting.
The others simply wished to be better.
Lesson 7:
Look at how you spend your time, then ask yourself "What am I doing that a successful person wouldn't do?"
Your answer is your addiction.
Upgrade it to something more helpful to your goals and self-worth; upgrade it to Kobe & Michael's drug.
Upgrade it to winning.
Was blessed to wish my dad a happy birthday.
He just turned 75.
—Still exercises regularly
—Still married to the same person
—Still cultivates his land every day so he has pesticide-free food to eat
And yeah that plant is what you think it is
(pops is 6' 6" for reference)