Alex Krieger

I partner with CEOs and senior executives to design personalized longevity strategies that unlock peak performance and sustained vitality. Through cutting-edge protocols, precision health optimization, and evidence-based interventions, I help high-performers achieve a biological age 15 years younger than their chronological age.

My approach combines advanced diagnostics, tailored nutrition and fitness programming, stress resilience techniques, and regenerative therapies to ensure leaders maintain their competitive edge while extending their healthspan. 

The result: executives who lead with enhanced mental clarity, physical strength, and sustained energy. Not just for years, but for decades to come.

Specializing in discrete, time-efficient solutions that integrate seamlessly into demanding schedules, I enable transformational health outcomes without compromising professional commitments.

Founder / Longevity Architect

Mozza

I invest in and advise early-stage startups.
This is my portfolio:
- Blok
- Nurra Health
- OpenHealth Technologies
- Kursinsel
- Notch
- Formel Skin
- Mister Balcony
- ThinkImmo
- CrossLend

Angel & Advisor

Interim Head of Growth

FORMEL Skin

FORMEL Skin is backed by Singular, Heal Capital, Cherry Ventures and Heartcore Capital. Recent series A funding of €30m. A HealthTech start-up offering customised, high-quality, medical treatments online.

VP of Product

nuture

I always had a passion for healthy nutrition. I was invited to kitchen town, a food accelerator and developed two products and brought them to market.

1. nuture

- Goal: Build the perfect portable meal with organic paleo ingredients
- Started working on nuture as a side project in 2016 because of my own pain as a commuter
- Implemented results of more than 676 scientific studies
- Became a certified nutritional coach with Precision Nutrition
- Sourced and tested more than 100 ingredients world wide
- Build a formula with 25 ingredients that contain all 26 essential vitamins, minerals and amino acids
- Combined and calculated >2000 data points to make the formula perfect
- Tested and launched nuture with > 200 people

2. munchy

Goal: Develop a sugar free cereal for everyone who loves cereals but has dietary restrictions and/or wants to eat healthier

- Developed a new formula for sugar free cereals with erythrit, inulin and stevia
- Tested with over 1000 participants and got 5 star ratings
- Bootstrapped to 1000+ subscribers with 40+ 5 star reviews from customers
- Terminated because of increased prices and supply shortage due to Covid

Founder

volders GmbH

✓ Assumed leadership of engineering department and successfully orchestrated complete tech stack refactoring, resulting in 10x improvement in development velocity
✓ Drove revenue growth w. marketing of over 300% through strategic initiatives and service optimization
✓ Grew a platform serving 3+ million customers while maintaining exceptional customer satisfaction (4.9/5.0 rating)

Volders is an innovative online service that allows users to conveniently cancel, organize and access their personal contracts (such as phone, energy or gym memberships) anytime from anywhere. Be in the know about all of your contracts’ remaining terms and how much you are paying for them. volders automatically reminds you about upcoming deadlines and informs you if there’s a better deal for you to be made.

Chief Product Officer (CPO)

smava GmbH

✓ Pioneered the first credit-to-go service and established strategic partnership with mobile.de, resulting in significant sales volume expansion
✓ Built and led the company's first growth team, driving continuous improvement in conversion rates
✓ Played key role in securing €65M Series C funding by generating over €600M in additional sales volume

Smava is Germany’s leading loan portal makes personal loans transparent, fair, and affordable for consumers. Based on digital processes, smava provides a market overview of 70 loan offers from 25 banks, ranging in value from €1,000 to €120,000. In 2017, the volume of loans originated through smava was c. $1.5 billion, with a total of more than $3 billion since inception. As one of the largest Fintech businesses in Germany, smava employs 300 staff with 36 nationalities under the direction of an experienced management team with strong backgrounds in finance and technology.

Growth Lead

CrossLend

✓ Led comprehensive business validation and market analysis, successfully driving strategic pivot from B2C to B2B model
✓ Optimized conversion rates across landing pages and registration funnels, achieving 30% improvement in user acquisition
✓ Spearheaded product discovery initiatives in collaboration with Head of Product, defining core product strategy and market fit

Crosslend aims to unlock capital stuck on banks’ balance sheets, giving both private clients and SMEs across Europe better access to financing, helping promote economic growth within the EU and taking a significant step towards establishing a Capital Markets Union.

Lead Product Marketing Manager

konversionsKRAFT (Web Arts AG)

✓ Led interdisciplinary product teams, driving growth across multiple clients and projects
✓ Spearheaded concept development and successful relaunch of Deutsche Telekom Cloud
✓ Designed and implemented UX strategies for Telefonica O2 and their subsidiary brand blau.de
✓ Achieved over 100% conversion rate improvement for Germany's largest direct insurance
✓ Delivered comprehensive optimization services including:
- Strategic website relaunches
- In-depth UX audits
- Data-driven A/B testing programs
- Persona development workshops
- User behavior analysis and research

With an estimated 15 bn € revenue in charge for optimization and over 40 consultants, Web Arts is on of the leading conversion optimization service providers worldwide. Operating under the brand of "konversionsKRAFT", the company works for major german and international brands, most of them Top 100 retailers, financial, travel and internet industry. Web Arts' founder and CEO André Morys is known as an international keynote speaker and is regarded as on of the Top 10 international influencers in the topic of conversion optimization.

Senior Conversion Consultant

Want to live longer, feel sharper, and perform at your peak for decades? 

I’m here to guide you, sharing science-backed strategies to extend your healthspan. 

Without chasing fads or disrupting your busy life.

Here’s what you’ll discover through my content:

✅ Simple ways to boost your energy, focus, and resilience, tailored to your demanding schedule
✅ Evidence-based habits to optimize your healthspan, so you thrive well into the future
✅ Practical tips to integrate longevity practices, whether you’re traveling or leading high-stakes projects
✅ Inspiration to extend your productive years while feeling vibrant every day

No extreme biohacking or quick fixes here. Just straightforward, sustainable habits designed for your unique biology.

Here’s what others like you have achieved through applying my content:

"I went from afternoon slumps to all-day energy and sharper focus in just weeks." — Fabian L., Entrepreneur

"These strategies added hours to my day and made me feel years younger." — Thomas D., Psychologist

"The routines I adopted gave me more energy and clarity to crush it daily." — Robert S., Public Speaker & CEO

Ready to redefine aging and unlock your best self? Follow me for daily tips, insights, and inspiration to optimize your health and live a longer, fuller life.

Let’s make longevity your edge! 

Connect with me for the latest on longevity and peak performance optimization.

Alex K.

I know people who spend $30,000 on stem cell therapy. 

Did you know your body can do this for free? I'm doing it right now!

You're looking at an ice bath photo.

But I'm not talking about cold exposure today.

I'm talking about something FAR more powerful for regeneration.

Something that costs $0.

Let me explain.

I know people that pay $30,000 for stem cell injections. 

It's even available in Europe.

But in 2014, Dr. Valter Longo at USC discovered something remarkable:

Your body already knows how to regenerate stem cells.

You just have to give it the right signal.

𝗧𝗵𝗮𝘁 𝘀𝗶𝗴𝗻𝗮𝗹? 

Prolonged fasting.

Here's the science:

- When you fast for 3-5 days, your IGF-1 plummets. 
- This inhibits PKA, an enzyme that normally keeps stem cells dormant.
- With PKA suppressed, your stem cells wake up.
- They start regenerating.
- Old, damaged immune cells get cleared out.
- New ones take their place.

The data is compelling:
→ Stem cells increase approximately 6-fold 
→ Biological age reduced by 2.5 years (after 3 cycles) 
→ Immune system literally rebuilds itself

The magic happens AFTER the 72-hour mark. 

That's when your body completes the metabolic switch.

And when you start eating again? 

That's when stem cells EXPLODE with proliferation.

Fasting might be the most underrated regeneration tool you have.

And it's completely free.

I'm on day 3 right now and will be finished by Saturday :)

Do you want to try this instead of spending $30,000 on stem cell therapy?

I have created a 5-day fasting guide with special electrolytes, pre- and refeeding cycles, etc.

This is also the guide I use for my clients.

Write a comment and I'll send you the guide via DM.

Longevity Architect for CEOs | Perform, Feel & Look 15 years younger | Ex-Tech Executive | Angel Investor

You are tired. You know that you need to improve your sleep.

But most sleep advice is garbage. Here's what works.

The problem isn't that you don't value sleep.

It's that you haven't made it your identity.

Here's my mindset shift that changed everything:

I stopped being "someone who sleeps when possible."

I became a professional sleeper!

And my performance exploded.

The Protocol:

→ Schedule sleep like your most critical meeting
No "just this once." 
It's a sacred time.

→ Set TWO alarms (not for waking up)
9 PM: Wind-down begins 
10 PM: Lights out
That hour is non-negotiable transition time.

→ Replace scrolling with reading 30 minutes before bed. 
Your mind needs decompression, not dopamine hits.

→ Create a sleep sanctuary 
Blackout curtains Cool temp (65-68°F / 18-21 Celsius) 
Complete darkness 
White noise if needed

→ Cut caffeine at noon 
Not because you can't fall asleep. 
Because your DEEP sleep gets destroyed.

My results after 90 days:
- Sharper decision-making in high-pressure moments 
- Better emotional regulation with my team 
- Consistent energy from 6 AM to 6 PM 
- HRV improved by 23 points

Sleep isn't recovery.

It's your performance and longevity enhancer.

The best CEOs and executives I know treat it that way.

What's stopping you from becoming a professional sleeper?

Hey friends 👋 I spent the past few weeks soaking up some sun.

Back in Berlin (winter) and also on LinkedIn now 😊

Oliver Anwar

Elite Health Specialist To CEOs & Entrepreneurs • Transformed 100s of entrepreneurs & high performers' lives • 100,000+ followers on Twitter

Most executives sacrifice their health building their business.

I help them reclaim it without leaving the business.

I'm Oliver Anwar, Executive Health Coach and Founder of Elite Performance.

I specialize in helping CEOs, founders, and executives drop 20-40 lbs, optimize their hormones, and rebuild unstoppable energy through precision protocols that fit their schedule, not some cookie-cutter fitness plan.

Here's the reality:

At 40+, your body doesn't respond like it did at 25.

You can't out-work a broken metabolism. 

You can't out-hustle low testosterone. And you can't out-discipline chronic stress.

Most health coaches give you workouts and meal plans.

I give you biology.

We optimize your hormones. We track your bloodwork. We engineer your nervous system for peak performance.

And we do it in a way that works around client dinners, travel, and 60-hour weeks.

I've worked with executives at: 

• Amazon 
• McKinsey 
• Accenture 
• Meta 
• Shopify 
• Tinder 
• Microsoft 
• Pfizer 
• Solana 
• X 

What my clients get:

✔ Drop 20-40 lbs of fat and keep it off
✔ Optimize testosterone and cortisol through bloodwork-backed protocols
✔ Reclaim energy, focus, and drive without sacrificing business performance
✔ Build a system that sustains results for life, not just 12 weeks

If you're a CEO, founder, or executive who refuses to accept "good enough" health:

→ Book a strategy call: https://calendly.com/theworkercoach/vip-worker-discovery-call
→ Join 10,000+ leaders in my weekly newsletter: https://fitnessforentrepreneurs.com/newsletter
→ Follow me for daily insights: LinkedIn (here), Twitter @theoliveranwar, Instagram @theoliveranwar

Results guaranteed or you don't pay.

Let's build something elite.

Chief Executive Officer

I don’t care how old you are. 

The belly fat has to go.

Here's my science-backed advice for losing it ASAP:


1) Train for muscle, not calories

Past 40, you lose 3-8% of muscle mass per decade.

This tanks your metabolism and makes fat storage worse.

Lift heavy compound movements 3-4x per week:

• Squats
• Deadlifts
• Presses and rows

Your muscles are metabolic furnaces that burn fat even while you sleep.


2) Fix your cortisol problem

That belly fat isn't just from beer and pizza.

Chronic stress floods your body with cortisol, which signals your body to store visceral fat around your organs.

High-stress job + poor sleep + overtraining = stubborn gut that won't move.

• Sleep 7-8 hours
• Walk 8,000+ steps daily
• Stop grinding yourself into the ground at the gym


3) Eat protein like your life depends on it

After 40, you need 1g per pound of body weight minimum to maintain muscle and control hunger.

Most men eat half that.

Protein:

• Increases satiety
• Preserves lean mass during fat loss
• Highest thermic effect of all macros

Start every meal with 30-40g of quality protein before you touch anything else.


4) Stop eating like a college kid

Your insulin sensitivity isn't what it was at 25.

That metabolism that let you eat whatever you wanted?

It's gone.

• Cut liquid calories
• Prioritize whole foods
• Time your carbs around training when your muscles actually need them

Your body composition now depends on nutrient quality, not just quantity.


5) Get your testosterone checked

Low T accelerates muscle loss, increases fat storage (especially around the midsection), kills energy, and destroys recovery.

If you're tired, losing strength, and gaining belly fat despite training:

Get full hormone panels done.

Optimizing testosterone through training, sleep, nutrition and potentially TRT changes everything.


6) Walk more than you lift

Daily walking is the most underrated fat loss tool for men over 40.

It burns fat without spiking cortisol, improves insulin sensitivity, and doesn't interfere with recovery.

10,000 steps > another HIIT session that leaves you wrecked for three days.

Low-intensity movement compounds daily and actually works long-term.


The fix (90 days):

• Heavy compound training 3-4x/week
• 8,000+ daily steps
• 1g protein per pound of body weight
• Cut liquid calories
• Get testosterone + full hormone panels
• Prioritize sleep (7-8 hours)

Do this for 90 days and your body composition transforms.


If you're an executive over 40, gaining belly fat despite training, and ready to actually fix it:

💬 DM "BELLY"

I'll show you the exact protocol to drop 20-40 lbs in less than 3 hours per week.

Chief Health Officer | I help CEOs & founders drop 20-40 lbs and optimize hormones using science-backed protocols without sacrificing their business | Trusted by 500+ executives @ Amazon, Meta, Tinder, Shopify, Accenture

Adele lost 100 lbs and people hated her for it.

Not because of how she looked.

Because she threatened their identity.

When Adele was bigger, her fans could say: "She's comfortable with who she is."

Now that she's thriving? Suddenly she's "trying too hard," "lost her realness."

The truth: She got better. And they couldn't stand it.

Twitter was flooded with hate. Reddit threads calling her "fake." Her transformation threatened the narrative people had of her.

Her transformation was a mirror.


When people saw Adele level up, they saw themselves staying the same.

And that's uncomfortable.

So they attacked her to protect their own choices.

This is why most people stay mediocre.

Not because they can't change.

Because their environment punishes change.


Here's what's actually true:

Most people wait for permission.

Winners don't.

Personal ownership isn't selfish. It's responsibility.

The best version of you will always threaten the worst version of them.

If people hate you for leveling up, that's their journey, not yours.


💬 DM "LEVEL"

I help executives build sustainable transformation: drop 20-40 lbs, optimize hormones, and actually keep it off.

Study Ronaldo.

Not Bryan Johnson.

Ronaldo is 40. Biological age: 29.
Johnson is 48. Biological age: 36.

Yet Ronaldo dominates stadiums while Johnson hides in a lab measuring his own decay.

One proves it through dominance. The other through over obsession.


Ronaldo's System:

• Paleo diet
• Sleep 8-9 hours
• Family dinners
• Time with his kids
• Purpose
• Competition

His philosophy: Dominate through discipline.

Result: Strong. Vital. Serial winner at 40.


Bryan Johnson's System:

• 100+ supplements daily
• Biomarkers tracked obsessively
• Sleep devices
• Avoiding sunlight
• Biohacking lab full of equipment

His philosophy: Control everything because you're terrified of losing it.

Result: Biological age 36. Over obsessed. Not living.


In short:

Bryan optimizes because he's afraid.

Ronaldo performs because he's built to win.


Here's the problem most high-performers face:

Your competitors bought the lie.

They're wasting 10 hours a week listening to biohacking podcasts, taking 100 supplements and terrified that one missed metric will destroy them.

While you could be executing the 5 fundamentals and exercising for 90 minutes per week.

That's not just more efficient. That's the competitive edge that separates winners from the scared.


What actually works:

• Sleep 7-8 hours
• Eat real food (paleo style)
• Lift heavy 3-4x/week
• Move 10,000 steps
• Show up consistently

My clients using this?

They drop 20-40 lbs, build muscle, think sharper, close bigger deals, and improve all their bloodwork numbers.

Because consistency in these 5 areas optimizes their hormones, improves insulin sensitivity, and stabilizes cortisol, which is where real performance comes from.

They perform like Ronaldo. They don't over-obsess like Johnson.


The biohacking industry profits off your fear.

Ronaldo profits off your discipline.


Nobody wants to live forever overanalyzing data.

We all want to perform like Ronaldo at 40: Strong. Sharp. Unstoppable. Winning.


If you're an executive ready to dominate like Ronaldo:

💬 DM "DOMINATE"

I'll show you the system to perform at 40 like a champion and drop 20-40 lbs without sacrificing your business.

Most people don’t age.

They just let themselves go.

It’s not genetics.
It’s not bad luck.
It’s years of poor choices catching up.

People blame aging for:

• Low energy
• Joint pain
• Slower metabolism
• Brain fog

But the truth?

• Poor diet = chronic inflammation.
• No training = muscle loss and weakness.
• Bad sleep = accelerated aging.
• High stress = low testosterone, rapid decline.

Some 40-year-olds look and move like they’re 60.
Some 60-year-olds are in better shape than 30-year-olds.

It’s not about age.
It’s about how you treat your body.

The fix?

• Strength train 3-5x per week.
• Eat for longevity (protein, micronutrients, whole foods).
• Optimize sleep like your life depends on it.
• Manage stress before it destroys you.

Most people let time break them down.
The elite engineer their health.

Aging is optional.

Which side will you choose?


If you're an executive or founder over 40 who refuses to accept decline as "normal":

💬 DM "PERFORM"

I'll show you the exact system my clients use to drop 20-40 lbs and optimize their hormones, without sacrificing their business.

If I had to lose 30 lbs in 60 days

No pills.
No fads.
Just results.

Here’s exactly what I’d do:


1. Eat the same meals every day

Most people fail from decision fatigue.
I’d simplify everything.

Breakfast:
• 4 eggs
• ½ avocado

Lunch:
• 6 oz chicken
• 1 cup white rice
• Steamed broccoli

Dinner:
• 8 oz salmon
• Roasted veggies
• Olive oil drizzle

Snacks:
• Whey protein
• Handful of almonds

Repeat daily.


2. Fast every morning

Push breakfast back until later in the day. 

Just black coffee and water.

This keeps insulin low and burns fat faster.

I’d eat in a 6–8 hour window.

No late-night snacking. Ever.


3. Walk like it’s my job

10k–15k steps per day. Minimum.

Walking torches fat and lowers cortisol.

It also preserves muscle.

I’d walk after every meal.

And do walking meetings.


4. Lift heavy 3x per week

Forget cardio marathons.

Muscle drives metabolism.

• Squats
• Deadlifts
• Pushups
• Pull-ups

3–4 sets. 6–12 reps.

Every session is full-body.


5. Cut the junk ruthlessly

No alcohol.
No liquid calories.
No processed snacks.
No cheat meals.

60 days.
Full discipline.
Then reassess.


If you're an executive or founder over 40 who wants a system built around your biology, not just a generic plan:

💬 DM "BODY"

I'll show you how my clients drop 20-40 lbs without sacrificing their business.

48 fast fitness cheat codes I wish I knew in my 20's:

1) Stop drinking alcohol
2) Swap sugary snacks for protein bars or fruits.
3) Morning sunlight sets your internal clock and improves metabolism.

4) Use interval training to burn more fat in less time.
5) Don’t skip leg day—it boosts overall metabolism.
6) Walking daily beats occasional intense cardio.

7) Stretch 10 mins daily to dramatically reduce injury risk.
8) High-protein breakfast curbs cravings all day.
9) Regularly switch your workout routine every 4-6 weeks.

10) Cold showers boost mood and recovery.
11) Compound exercises build more muscle in less time.
12) Always warm up dynamically, not just static stretching.

13) Chewing slowly can reduce calorie intake by 15-20%.
14) Magnesium improves sleep quality and muscle function.
15) Standing desks can burn extra calories effortlessly.

16) HIIT burns calories long after you're done training.
17) Fiber keeps you fuller longer—aim for 25-30g daily.
18) Walk 5 mins every hour of sitting to improve metabolism.

19) Meal prepping once a week saves hours and calories.
20) Keep healthy snacks visible; hide junk food.
21) Sauna sessions improve heart health and recovery.

22) Omega-3 fatty acids reduce inflammation and boost fat loss.
23) Drinking green tea aids metabolism slightly.
24) Journaling your workouts creates accountability and progress tracking.

25) Intermittent fasting simplifies calorie control.
26) Probiotics improve digestion and nutrient absorption.
27) Natural movements (like walking) improve mood and mental clarity.

28) Resistance bands are underrated travel fitness gear.
29) Eating veggies first curbs overeating at meals.
30) A strong core boosts strength in all lifts.

31) Regular stretching prevents common injuries and boosts performance.
32) Short walks after meals control blood sugar spikes.
33) Music improves workout intensity and duration by up to 15%.

34) Electrolytes maintain hydration and performance.
35) Train your grip strength—it's linked to longevity.
36) Meal prepping once a week saves time and calories.

37) Sun exposure boosts Vitamin D, immunity, and mood.
38) Tracking waist measurements is better than scales.
39) Balance strength training and cardio weekly for best results.

40) Short bursts of HIIT torch fat quickly.
41) Take 5-minute breaks hourly for posture and productivity.
42) Gut health improves nutrient absorption and mood.

43) Strength training protects bone density and metabolism as you age.
44) Dark chocolate (70%+) curbs sweet cravings effectively.
45) Limit intense workouts to 3-4 times a week for best recovery.

46) Chia seeds pack fiber and keep hunger away.
47) Micro-workouts (5-10 mins) beat procrastination.
48) Form beats weight—lift lighter until technique is perfect.

If you're an executive or founder over 40 who wants to drop 20-40 lbs and optimize your hormones without sacrificing your business:

💬 DM "OPTIMIZE"

(Results guaranteed or you don't pay)

If I woke up 45 lbs overweight… 

Below would be the grocery list, meals, workouts, and routine I'd use to get my body back in 90 days:


1) Grocery List

Proteins:

• Chicken breast
• Turkey breast
• Lean beef
• Salmon or white fish
• Eggs
• Greek yogurt (plain, low-fat)
• Cottage cheese

Carbs:

• White potatoes
• Sweet potatoes
• Oats
• Rice (brown or white)
• Quinoa

Veggies:

• Broccoli
• Spinach
• Brussels sprouts
• Beets
• Mixed greens (for salads)

Fats:

• Olive oil
• Avocados
• Nuts (almonds, walnuts—in moderation)

Others:

• Berries (blueberries, strawberries)
• Apples
• Coffee (black)
• Spices (garlic, turmeric, pepper—for flavor without calories)
• Supplements: Creatine, vitamin D, magnesium, omega-3s

Shop once a week and stick to the store perimeter.

The rest is just processed junk.


2) Meals

Breakfast (400-500 cal, 40-50g protein):

• 4 eggs scrambled with spinach + 1 cup oats + black coffee

Lunch (500-600 cal, 50g protein):

• Grilled chicken breast (6oz) + white potatoes (medium) + broccoli + olive oil drizzle

Dinner (500-600 cal, 50g protein):

• Baked salmon (6oz) + quinoa (1 cup cooked) + mixed greens salad with olive oil

Snacks (200-300 cal each, 20-30g protein):

• Greek yogurt with berries
• Cottage cheese + apple
• Protein shake (if needed, post-workout)

Daily Protocol:

• Drink 3-4 liters of water daily.
• No snacking after 7pm.
• One high-carb day every 2 weeks for a reset (add extra potatoes or rice).
• When fat loss plateaus, drop 100 calories/day for a week.
• Skip the alcohol because it poisons progress.


3) Workouts

• Prioritize weights over cardio.
• Lift 45-60 min, 4-5x/week.
• Focus on compounds to build muscle and boost metabolism.
• Split: Push/Pull/Legs (repeat).

Push Day:

• Bench press: 3x8-12
• Overhead press: 3x8-12
• Tricep dips: 3x10-15
• Lateral raises: 3x12-15

Pull Day:

• Deadlifts: 3x6-10
• Pull-ups or rows: 3x8-12
• Bicep curls: 3x10-15
• Face pulls: 3x12-15

Leg Day:

• Squats: 3x8-12
• Lunges: 3x10/leg
• Calf raises: 3x15
• Leg press or extensions: 3x10-15
• Add 1-2 short HIIT sessions/week (10-15 min sprints or skipping) if needed.

Progressive overload:

• Increase weight/reps each week.
• Deload every 6 weeks to recover.


4) The Routine

This ties it all together for sustainability.

Daily:

• 7-8+ hours sleep
• 10k steps (walk outside for sunlight and mental clarity)
• Morning sunlight (15 min) to set circadian rhythm
• Diaphragmatic breathing during workouts for core stability

Weekly:

• Train 3-5 days
• Meal prep Sundays
• Track progress: Weigh-in weekly, photos monthly
• Supplements: Creatine (5g/day), vitamin D (if deficient), magnesium for recovery

________

If you're over 40, 20lbs+ overweight, and you want the exact system to get your body back without guessing:

💬 DM "BODY"

I'll show you how to execute this protocol and adapt it to your schedule, work stress, and metabolism.

Most men feel like sh*t by 40.

But these 5 habits reverse everything:

Here’s how they work:


You think “just getting older” is normal.

You’re wrong.

Most men feel terrible by 40, but it’s not age (it’s habits).

Here’s what to do:

• Notice recent belly growth.
• Look at your dad’s health path.
• Check your current energy levels.
• Track mood swings and irritability.

You’re not doomed to decline. You can change your story.

Here’s how:


What to never do when you want to age well and why. (If you get this wrong, you’ll feel older than you are.)

Sleep quality tanks after 35.

Stress and habits wreck recovery time.

• Stick to a sleep schedule
• Sleep 7-9 hours every night
• Keep bedroom cold and dark
• No screens one hour before bed

Sleep is the greatest form of meditation.


The easiest way to upgrade your health is to fix your food.

Most men eat like teenagers.

Convenience trumps health every time.

Here’s the fix:

• Eat protein at every meal (30g+)
• Drink water, not liquid calories
• Add vegetables to two meals
• Plan tomorrow’s food tonight

Food is fuel.

And small changes power big transformations.


There are millions of men who skip exercise…

But only a few thrive after 40.

Learn how to leverage movement to unlock energy:

Your body craves movement daily. We evolved to hunt, not sit still.

• Walk 8,000 steps daily
• Lift weights twice weekly
• Stand up and move every hour
• Stretch for five minutes after waking

Motion creates emotion.

Strong bodies build strong minds.


How to manage stress like a high performer 
(without quitting your job or moving to the woods).

• Breathe deeply for one minute hourly
• Schedule daily worry time
• Say no to non-essentials
• Create morning quiet time

Stress management isn’t soft. It’s the key to peak performance.


If you want to feel great at 40 and beyond, then you must master these five habits.

Reverse the damage with this plan:

• Prioritize sleep above entertainment
• Eat protein before carbs
• Move every single day
• Manage stress like your life depends on it
• Track weekly progress in a journal

Men who win at 40 play the long game.

Start now.


If you're an executive or founder over 40 who wants a system built around your biology, not just a generic plan:

💬 DM "FIT"

I'll show you how my clients drop 20-40 lbs without sacrificing their business.

Alex came to me at 42. 

Built a thriving finance firm. 

But his body was telling a different story.

He trained hard. Ate "healthy." 

Yet he was exhausted, soft around the edges, and running on fumes.

He'd tried everything: 

• Discipline. 
• Strict meal plans. 
• Personal trainers.

Nothing stuck.


Here's what he didn't realize: His body was working against him.

Testosterone tanked. Cortisol spiking all day from stress. Sleep was wrecked. 

High performers think discipline fixes everything but at a certain level, discipline without direction just burns you out.

So we rebuilt him from the ground up:

We didn't guess. 

We tested his bloodwork and optimized his hormones. 

We didn't force rigid meal plans. We built nutrition around his schedule, not against it.

We didn't rely on motivation. We engineered systems that didn't require willpower.


9 months later:

• Testosterone +29% (490 → 633 ng/dL)
• 30+ lbs of fat gone (185 → 155 lbs)
• 5–7 lbs of muscle built
• Sharper mind. Clearer focus. Higher drive.
• Energy level: Back to his 30s

This is what happens when you fix biology, not just behavior.

Most executives keep trying harder with the same broken approach. The elite fix what's actually broken.

Alex stopped trying to "fit fitness in." He made it part of his operating system. Now he leads from strength, not survival.

Success means nothing if your body can't sustain it.


If you're a founder or executive over 40 running on fumes despite your discipline:

💬 DM "ELITE"

I'll show you exactly how we will rebuild your hormones, drop 30+ lbs, and build a system that actually lasts, without motivation or guessing.

You don't gain weight at home.

You gain it on the road.


And if you're a VP traveling 50+ days/year? You already know this.

The problem isn't the food or your schedule.

It's what travel does to your sleep and cortisol.


Every flight spikes stress hormones. Poor sleep follows. 

Then your appetite skyrockets and your willpower crashes.

So that pasta dinner?

You're not just eating more calories, you're eating them when your body is primed to store them.

Sound familiar?


235 lbs, exhausted after every trip, watching the "business body" get worse every quarter.

I've coached PE investors traveling 200+ days/year who stay lean.

One client: 235 lbs → 203 lbs in 90 days. Still traveling 180 days/year.


We fixed three things:

→ A calorie control system that works in Michelin-star restaurants
→ A sleep protocol that resets circadian rhythm across time zones
→ A cortisol management system that takes 15 minutes/day


The weight loss came from the calorie deficit.

But the reason he could sustain it?

Better sleep, lower stress, stable appetite.


Most executives wait for travel to slow down.

Travel doesn't slow down.

The executives who stay lean on the road? They don't wait. They build a system that works despite the chaos.


If you're traveling 50+ days/year and want the system:

💬 DM "TRAVEL"

Taking on 2 traveling executives this month.

If I woke up 30 lbs overweight tomorrow…

With 60 days to fix it or lose everything…

Here's exactly what I'd do to get my body back:


1. Simplify Nutrition

Eat the same meals daily:

Breakfast: 4 eggs + ½ avocado
Lunch: 6 oz chicken + white rice + broccoli
Dinner: 8 oz salmon + roasted veggies + olive oil
Snacks: Whey protein, almonds

No thinking required.


2. Fast Every Morning

Eat in a 6-8 hour window. Black coffee/water until noon.
Keeps insulin low, burns fat faster.
No late-night snacking. Ever.


3. Walk 10-15K Steps Daily

After every meal. During meetings.
Torches fat, lowers cortisol, preserves muscle.


4. Lift Heavy 3x Per Week

Full-body sessions: Squats, deadlifts, push-ups, pull-ups.
3-4 sets, 6-12 reps. 45 minutes. Done.


5. Cut the Junk

No alcohol. No liquid calories. No processed snacks.
60 days of discipline. Then reassess.


This protocol works, but only if your body cooperates.

If you're an executive or founder over 40, here's what most people miss:

→ Hormone optimization (testosterone, cortisol don't fix themselves with chicken and squats)
→ Real-time adjustments (for stress, travel, life chaos)
→ Accountability (when motivation runs out at week 6)

Most people follow protocols for 2-3 weeks.

The elite have systems that last.

You need precision, not persistence.


If you're an executive or founder who wants a system built around your biology, not just a generic plan:

💬 DM "BODY"

I'll show you how my clients drop 20-40 lbs without sacrificing their business.

(Results guaranteed or you don't pay)

Eight years ago, I was filling vending machines.

Broke.

Driving a van through industrial estates.

I remember smiling.
Not because I liked the job, I hated it.
I smiled because I knew it was temporary.
I knew where I was going… even if no one else did.

That’s what people don’t understand about belief:

It’s not motivation.

It’s quiet certainty, when you look around at nothing…
and back yourself anyway.

I didn’t have investors.
I didn’t have luck.
I made one decision:

Bet on the man I hadn’t become yet.

Today, I work with leaders
Men who run companies, teams, empires.
And here’s what I’ve learned:

Most don’t burn out.
They back down.

They lose belief before they lose ability.
They build everything around them…
But stop building the man within.

Here’s what vending machines taught me:

• You don’t need motivation – you need direction
• You don’t need permission – you need conviction
• You don’t need the right moment – you need the right identity

Self-belief isn’t loud.
It’s not affirmations or slogans.

It’s loading chocolate bars at 5AM…
and knowing you won’t be there forever.

I live in Dubai now.
I work with the top 1%.
And I’m only getting started.

If you’re in a season where no one sees it yet…

Good.

That’s where the real ones are made.


If you're in that season and ready to rebuild yourself:

💬 DM "HEALTH"

I'll show you how to reclaim your edge and drop 20-40 lbs without sacrificing your business.

Get told you're pre-diabetic by your doctor?

Here's how to reverse it in 90 days.

Your 3pm crash isn't aging.

It's blood sugar dysregulation.

And it's costing you.

Here's what to watch for:


1/ Afternoon energy crashes 

Blood sugar spikes after meals, then crashes. 

You're grabbing coffee instead of closing deals.

Fix: Protein + fiber at every meal. Swap bread for lentils. Eat carbs with fat or protein, never alone.


2/ Constant hunger after eating 

Insulin resistance = glucose stays in bloodstream = your brain thinks you're starving.

Fix: Whole proteins at every meal + healthy fats. Satiety that actually lasts.


3/ Stubborn belly fat 

Ring around your midsection drives inflammation and worsens insulin resistance.

Fix: Lift heavy 3x/week + daily walks. Resistance training is the primary driver.


4/ Brain fog in meetings 

Glucose fluctuations = inconsistent cognition = you miss opportunities.

Fix: Cut sugary drinks. Replace fast carbs with slow ones (lentils, steel-cut oats, whole fruit).


5/ Frequent night urination 

Your kidneys are flushing excess glucose. Get tested.

What to test:

• Fasting glucose (<100 mg/dL)
• Fasting insulin (<2-5 µIU/mL, red flag >8-10)
• A1C (5.7-6.4% = prediabetes)

Fasting insulin is your early warning system. Test it.


The fix (90 days):

• Resistance training (most effective)
• Daily walking
• Protein + fiber at every meal
• Fasting insulin test
• Cut liquid carbs


If you're an executive over 40, crashing at 3pm, and it's affecting your performance:

💬 DM "HEALTH"

I'll show you the exact tests, how to read them, and the system to reverse this before it becomes prediabetes.

Today I turned 31.

7 years ago, I quit my corporate job.

Everyone thought I was insane.


Friends, family, people who knew me, they all said the same thing: "You'll be back."

I didn't want a paycheck. I wanted to build something.

So I left to start my online health coaching business.

Year 1: I went broke.

Started filling vending machines at 4am. Worked 12 hours. Built my business at night.


The opinions got worse.

"It'll never work out."

"You should have stayed."

"You're wasting your time."

But I didn't listen.

I made the hard choice once. I wasn't going to make the easy choice and quit.


2020 hit. My business picked up.

Last 5 years: I've built a global health coaching business helping leaders from billion-dollar companies.

Traveled 40+ countries. Live in Dubai. Work with executives worldwide.


Here's what I learned:

Hard choices create easy lives.

Easy choices create hard lives.


In 2018, the hard choice was leaving security. The easy choice was staying comfortable.

If I'd chosen comfort, I'd still be stuck, unfulfilled, and in my eyes, a failure.


This applies to your health too.

Hard choice: Change your identity. Build systems. Stay consistent when nobody's watching. Optimize your biology.

Easy choice: Skip the gym. Eat garbage. Procrastinate. Stay comfortable.


Most people choose easy. Then wonder why their life is hard.

They're overweight, tired, weak, uninspired.

The executives who choose hard first? Their life becomes easy.

Energy. Clarity. Conviction. Results.


The gap between where you are and where you want to be isn't luck.

It's the choices you make when nobody's watching.


If you're ready to choose hard:

💬 DM "HEALTH"

I'll show you the system to drop 20-40 lbs, optimize your hormones, and reclaim your edge.

If I woke up 45 lbs overweight…

Here's the exact system I'd use to get my body back in 90 days:


Nutrition (Non-negotiable):

• Proteins: Chicken, turkey, salmon, eggs, Greek yogurt 
• Carbs: Potatoes, oats, rice, quinoa 
• Veggies: Broccoli, spinach, brussels sprouts
• Fats: Olive oil, avocados, nuts (moderation)


Meals:

• Breakfast: 4 eggs + spinach + 1 cup oats
• Lunch: 6oz chicken + potatoes + broccoli
• Dinner: 6oz salmon + quinoa + salad
• Snacks: Greek yogurt, cottage cheese, protein shake


Rules:

• 3-4L water daily
• No eating after 7pm
• One high-carb day every 2 weeks
• No alcohol (it tanks testosterone and kills recovery)


Training (Where transformation happens):

• Lift 3-4x/week (45-60 min)
• Push/Pull/Legs split
• Prioritize compounds (squats, deadlifts, bench press)
• Progressive overload each week
• 1-2 short HIIT sessions/week (optional)


Recovery (The difference maker):

• 7-8+ hours sleep (non-negotiable)
• 10k daily steps
• 15 min morning sunlight
• Supplements: Creatine, vitamin D, magnesium


The result:

• 30 lbs fat loss + 5-10 lbs muscle + sustained energy.
• 90 days. Full commitment.


One of my clients: 48-year-old CEO.

Started: 225 lbs, no energy, losing strength.

90 days of this system: 195 lbs, 8 lbs muscle gained, back to dominating the gym.

Still ran his business.
Still closed deals. 
Still showed up for his kids.
This works.


Looking to help 3 high performers drop 20-40 lbs and optimize their hormones in less than 3 hours per week.

Not everyone qualifies (you need full commitment).

💬 DM "FIT"

If you're serious, I'll show you exactly how my clients do this.

Still counting calories like it’s 2012?

Here’s how smart people lose fat instead:


1. Move more outside the gym

• Aim for 7,500+ steps
• Walk meetings > seated ones
• Take stairs, not elevators
• More movement = more fat burn


2. Use the clock, not a calculator

• Try 16:8 intermittent fasting
• Eat from 10AM–6PM only
• Cuts 300–500 calories naturally
• Easy to follow. Hard to mess up.


3. Fix your food choices

• 50% of your plate = vegetables
• Eat fiber = full, not fat
• Low calorie. High volume.
• Simple. Effective. Underrated.


4. Water before every meal

• Drink 1 glass before eating
• Cuts portions by 13%
• Boosts metabolism by 24–30%
• Zero effort. Huge payoff.


5. Prioritize protein—30g minimum

• Protein burns 20–30% on digestion
• Carbs? Just 5–10%
• More protein = more fat loss
• Every meal. No excuses.


6. Sleep 7–8 hours a night

• Poor sleep = more hunger
• Ghrelin rises. Leptin crashes.
• Tired body = fat-storing machine
• Sleep is fat loss fuel.


7. One plate. No seconds.

• Eat. Wait 20 minutes.
• Let your brain catch up
• Satiety kicks in late
• Don’t chase taste. Chase results.


Stop counting calories.

Start building systems.

If you're an executive who wants to drop 30-40 lbs without tracking every meal:

💬 DM "SYSTEM"

(Results guaranteed or you don't pay)

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