21 sentences that will save you a fortune in medical bills later

Habits and lifestyle I believe are very important in a man’s life. Your lifestyle and habits determines who you’re and what you become. Your lifestyle will affect your overall health significantly than any other thing. These sentence will help save you some unnecessary medical bills.

1. Quit drinking alcohol.
2. To improve sleep: exercise 3x a week, get 8k steps daily, limit blue light, do not eat close to bed, mouth tape, and quit alcohol.
3. To optimize your testosterone: lift heavy, train your legs, eat saturated fat, eat carbs, get 8k steps a day, and sleep 7-9 hours.
4. Keto and OMAD are doing more harm than good. You’re losing muscle and destroying your metabolism.
5. 2 hours and 15 minutes a week is all the time you need to make maximal progress in the gym.
6. The gym is a form of meditation when done correctly.
7. Mouth breathing causes fractured sleep, erectile dysfunction, poor posture, and brain fog. Tape your mouth at night.
8. A fasted morning walk is the highest ROI habit you can develop. It improves circadian rhythm, joint health, and your ability to burn fat.
9. Sleep is nature’s performance-enhancing drug.
10. Getting 8 hours of sleep radically reduces stress, improves mental performance and mood, and speeds up fat loss and muscle gain.
11. Use your diet to burn fat and exercise to build muscle.
12. Tracking calories is like tracking your budget. You don’t need to do it every day, only when you need to make a change.
13. Calories determine your weight, micronutrients determine how you feel.
14. Eat a micronutrient-rich diet including meat, fish, organs, fruits, fermented vegetables, and easy-to-digest carbs.
15. Protein is king for putting on muscle and staying lean.
16. Eat 4 meals a day with 40 grams of protein each to optimize for fat loss and muscle gain.
17. If you have limited time for the gym, focus on compound movements to hit as many muscles as possible.
18. Walking is the best exercise for fat loss and mental clarity, get at least 8k steps a day.
19. Find a tribe of like-minded individuals to push you to be a better person.
20. If all you do with your friends is drink, it’s time to find some new friends.
21. The secret to self-control is avoiding environments that require it. Control your environment.