• Go to bed by 9:30pm • 30 mins daily sun exposure • 2 high protein snacks a day • Walk or run 7-10k steps daily • Hit the gym and lift weights 5-6x a week • 3 nutrient dense high protein meals a day Losing your belly is a byproduct of setting good habits.

If you’re a high level desk worker looking to: • Lose 30-60+ lbs • Flatten your belly • Feel confident in your favorite clothes again Submit an application to train with me 1-1 👇🏼

Are you taking care of others before taking care of yourself? You can’t pour from an empty cup. Skipping workouts, eating whatever’s convenient, running on fumes, it adds up. Because the best version of you is the one that takes care of you first.

Top 5 "bio-hacking" tricks 1. Lift weights 2. Eat a healthy diet 3. Get 7-8 hours of sleep 4. Walk daily and get sunlight 5. Build meaningful relationships These will do far more for your health than cold plunges or red light therapy.

3 red flags for desk workers: • Energy crash at 2pm • Joint stiffness and back pain • Weekend binge eating and restrict cycle

Stop placing your workouts last in your calendar And start placing it first if you want to start prioritizing it.

8:00PM Enjoy some downtime, and mentally prepare for bed (Tinted blue-light blockers are great) This is also when I take magnesium. 9:00-10:00PM Finally heading to bed by listening to an audiobook (currently listening to Harry Potter and The Order of the Phoenix)