How to live 100 years

A compilation of lessons and mistakes I've learned from decades of building strength.

7 types of distancing for smarter decisions, stronger habits, and a more resilient mind.

Most lifestyle upgrades to improve energy like massage guns, better pillows, supplements, or wellness gadgets feel productive but don't address the underlying causes. Here are 8 habits that actually make the difference.

Make it small enough to start, but big enough to grow. Fix the environment first. Plan your day ahead. Reward yourself now. Tell yourself a meaningful story

Your brain is like a web browser with twenty tabs open. Each tab is an unresolved task, question, or doubt, slowly draining your mental energy. Most people think the fix is motivation. It’s not. The fix is one question: “What’s the next single action that moves me closer to my goal?”

We don't make poor health decisions because we don't have the right information, but because of the conditions when we make them. Here are five tools to help you pick the right decisions everytime.

Most habits failed to get you to your health goals for two reasons: they are too disruptive to your lifestyle so you cannot sustain it over the long term or it doesn't move the needle. The solution is to find those that are effective yet doesn't require you to make massive changes to your life.

Most people struggle with turning exercise into a habit, not with knowing what to do. Many believe this comes down to desire. If they wanted it bad enough, they’d stick with it. So they rely on emotion as motivation. This emotion-based motivation often fails to create an enduring habit.

The common advice tells us to focus on the process instead of the results. I'll cover how do you do in this episode.

As we get older, the conversation in our head goes from “How can I gain more muscle?” to “How long does it take to recover?”.  If you can recover faster after a workout, you will be able to work out more and achieve your fitness goal in a shorter time. Many people think recovery is just about resting and taking it easy on a sore muscle. In reality, rest matters—but it’s only a piece of the whole p...

Psycho-logic is the operating system of the mind. Understand this will make it easier for you to access and 'program' yourself to exercise more.

Starting strength training in your 40s can feel overwhelming. Most beginners make the same mistakes that slow progress, increase soreness, or even cause injury. Here are the 5 common mistakes to avoid. 

If you constantly struggle with motivation, can’t find the time to stay healthy, or can’t stay consistent with your habits, I want to show you how to use first-principles thinking to solve these challenges.

Everyone loves rice, bread and pasta. But too much of them isn’t great for you, especially in your 40s. Those constant spikes can quietly mess with your health in a bunch of ways.

Most people don’t fail their health goals because of discipline. They fail because of decision fatigue. Here are 3 questions I ask myself to stop decision fatigue from draining my health and energy

Arisu - the main protagonist in Alice in the Borderland manage to escape many life and death thanks to his ability to stay calm and logical under extreme stressful conditions. Here are how you can be like him.

How to use temptation bundling and minimum threshold to convince yourself to cross the line to exericse.

The contrast effect: How to make hard things feel easy by shifting your baseline.

Reverse insulin resistance by getting rid of ultra processed foods, exercise, intermittent fasting, and managing stress.

My weird trick to avoid junk food using gamification, shifting time horizon, and focus on pain.

If you have to eat a lot to gain muscle, the issue probably has nothing to do with your eating.

We all know about the marshmallow experiment - kids who resisted the temptation went on to become more successful in life. But not for the reason you might think. 

Framing and identity are two sides of the same coin. Each strengthens the other.

In this episode, I explains what is insulin, what causes insulin resistance, and how does that lead to heart disease and stroke.

Practical strategies to quickly recover from mental fatigue, learn what commonly drains your mental energy, and how to build a lasting buffer for better brain health and resilience.