Oliver Anwar

Elite Performance

Chief Executive Officer

Owner

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

I help CEOs, founders, and executives turn their health into a competitive advantage.

At Elite Performance, we build simple, high-impact systems that give leaders more energy, sharper focus, and stronger presence without wasted time or complexity.

Trusted by executives at:

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

If you want to perform, lead, and look like the elite, this is where you start.

Join 10,000+ high performers in my weekly newsletter

→ https://fitnessforentrepreneurs.com/newsletter

If you're ready to have more energy, focus and confidence than ever before while building a sustainable system for your health, visit our website below.

→ https://fitnessforentrepreneurs.com/

Twitter: @theoliveranwar
Instagram: @theoliveranwar
YouTube: @Oliveranwarhealth

18 months ago, I moved to Dubai from the UK.

What I’ve seen shocked me.

I expected luxury, business growth, and a great lifestyle.

But what I found? A complete mindset shift.

Here are 7 reasons why moving to Dubai changed everything:


1) Taxes? Still low.

People cried when Dubai introduced 9% tax.

But even with that, you get:

• Zero capital gains tax.
• No personal income tax.
• A business-friendly economy.

Meanwhile, the UK takes half your income…
 And gives you bad roads and long hospital waits.


2) Cost of Living Is Cheaper

People assume Dubai is too expensive.

But the numbers tell a different story:

• Rent for a city-center apartment → $1,453 (Dubai) vs. $2,500 (London)
• Food, transport, and lifestyle costs → 33% cheaper than London
• Dubai costs less, and you get more.


3) Crime? Almost non-existent.

UK crime index: 47.88
Dubai crime index: 15.49

In London? You can’t wear a nice watch outside.
In Dubai? People drop $1,000 on dinner without a second thought.

Safe streets. No crime. Peace of mind.


4) 350 Days of Sunshine

Dubai’s average temperature? 29.9°C (85.8°F).
London’s? 12.1°C (53.9°F).

Cold, grey skies kill energy and ambition.

Sun, warmth, and blue skies fuel success.


5) World-Class Fitness Culture

The gyms in Dubai? Next level.

• State-of-the-art facilities.
• Top trainers.
• A city built for high performance.

Dubai’s government even pushes fitness initiatives.

Meanwhile, in the UK?
Obesity is skyrocketing, and the government promotes junk food.


6) Zero Toxic Wokeism

Dubai supports:

• Family.
• Respect.
• Traditional values.

In the UK, success makes you a villain.
In Dubai, success is celebrated.


7) Abundance Mindset vs. Scarcity Mindset

In the UK?
Most people believe getting rich is impossible.

In Dubai?
Everyone wants to win.

You are who you surround yourself with.


I still miss home.

But moving to Dubai?
The best decision of my life.

Reality is negotiable.

Choose wisely.

____________

🤝 Follow me → Oliver Anwar for more

Executive Health Coach for CEOs & Entrepreneurs • Trusted by executives at billion-dollar companies like McKinsey, Accenture, Amazon, Tinder, Shopify & Meta • Follow me for posts on health, fitness and high performance

Cardio is a bad way to lose fat.

If you want to lose 30 lbs of fat by 2026, read this:


First:

Do these sound familiar?

• Brain fog
• Poor focus
• Weight gain
• Low Sex drive
• Low Confidence
• Not getting work done

These are caused by being overweight.

Let’s fix them this year:


1) Dieting

Focus on:

• High protein
• Healthy fats
• Whole foods

Don’t cut out too many carbs.

Carbs often get demonized in the fitness space...

But they are needed for testosterone and energy.


2) Focus on weight training

Increasing muscle mass increases testosterone.

Start on a training program with:

- Push
- Pull
- Legs
- Upper body
- And lower body split.

Track your weights for progressive overload to get stronger every session.


3) Optimizing sleep quality

Wear blue blocking glasses 3 hours before bed.

Use magnesium and glycine for improved sleep.

These help you:

• Fall asleep easier
• Stay asleep longer
• Access deeper sleep


4) Use creatine

This helps with:

• Strength training
• Improved focus
• Increased muscle mass
• Boosts testosterone production

Creatine is one of the best, and most researched, supplements you can take.


5) Supplements

Improve your nutrition to optimize testosterone.

There are specific nutrients which boost testosterone:

• Zinc
• Calcium
• Vitamin B
• Vitamin D
• Magnesium

Meat, fatty fish, and shellfish have a lot of these.

But you can use supplements if you can't get enough of these from your diet.


6) Slight Calorie Deficit

Eat in a slight calorie deficit to lose fat while building muscle.

Eat 300 calories below maintenance.

Use an online calorie calculator to estimate your maintenance level.

Bonus:

Walk if 10,000 steps a day if you struggle with eating less.


7) Eat More Protein

You need more protein you can build muscle while dropping fat.

Aim for 1g protein per LB bodyweight.

180 LBs = 180g protein per day

Split this up throughout the day as this will aid in muscle building and protein synthesis (MPS).

________

P.S. I'm looking to help 3 entrepreneurs or executives:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “ELITE” and let’s chat

(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:


First the 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.


Next: 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)

• 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.


Now the 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.


Finally, 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

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “LEAN” and let’s chat

(Results guaranteed or you don’t pay)

Think your annual checkup keeps you healthy? 

Think again.

Most doctors miss the most important tests.

The ones that could save your life.

Here are the 6 tests that detect disease years in advance:


The truth about cardiovascular testing:

Standard cholesterol panels don't tell the full story.

1) Ask for the ApoB test to:

• Measure all atherogenic particles
• Detect hidden heart disease risk
• Guide more targeted treatments

Even when other indicators look normal…

Elevated ApoB can signal serious heart problems ahead.


Do you worry about heart attacks despite "normal" cholesterol

2) Lipoprotein(a) is the genetic risk factor your doctor missed.

Request this test to:

• Identify genetic predisposition
• Detect risk despite normal cholesterol
• Implement preventive strategies

Unlike many risk factors, high Lp(a) runs in families and requires specialized management approaches.


The single most important test for brain health:

3) ApoE gene testing.

Knowing your genetic status empowers prevention strategies. 

Get tested to:

• Discover your genetic variants
• Create a brain-health roadmap
• Make targeted lifestyle changes

Understanding your neurological risk profile allows for personalized cognitive protection before memory issues begin.


Let me give you an example of detecting diabetes early...

The results surprised me.

4) LPIR scores identify metabolic problems years before diabetes diagnosis.

Order this test to:

• Identify metabolic problems early
• Reverse resistance through lifestyle
• Prevent progression to diabetes

Traditional glucose tests often appear normal while insulin resistance silently advances toward disease.


The sneaky way visceral fat damages your health - even if you look fit…

5) Schedule a visceral fat scan to:

• Assess fat you can't see or pinch
• Target specific health interventions
• Lower chronic disease risk

Even people with normal BMI can carry dangerous levels of visceral fat threatening their health.


6) Give me 10 seconds and I'll explain why VO2 Max predicts your lifespan better than your age.

Arrange this test to:

• Measure your biological age
• Optimize exercise effectiveness
• Track cardiovascular improvements

Small improvements in VO2 Max correlate with significant reductions in mortality risk across all age groups.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “TESTS” and let’s chat

(Results guaranteed or you don’t pay)

Nitric oxide is the molecule that keeps your blood flowing.

Lose it and arteries harden, blood pressure spikes & memory decline accelerates.

By age 40 half is gone and it won’t regenerate on its own.

Here’s how to restore it naturally before it’s too late:


Nitric oxide (NO) is a tiny gas molecule.

But don’t underestimate it:

NO tells your blood vessels when to relax.

And it controls oxygen delivery to every cell, and even signals your brain.

Without it, your body is literally starving for oxygen.


Here’s the facts…

In 1998, 3 scientists won the Nobel Prize for discovering nitric oxide’s role in cardiovascular health.

They called it the “miracle molecule” because it:

• Lowers blood pressure
• Prevents arterial plaque
• Improves circulation
• It’s the reason Viagra even works.


But there’s bad news…

Nitric oxide production collapses with age.

• By age 30 → down ~25%
• By age 40 → down ~50%
• By age 60 → down ~75%

That’s why midlife brings:

• Fatigue
• Poor circulation
• Brain fog and higher risk of heart disease.


But low nitric oxide doesn’t just shorten lifespan…

..It wrecks quality of life:

• High blood pressure
• Erectile dysfunction
• Poor workout recovery
• Early cognitive decline
• Cold hands/feet from poor circulation

These aren’t random… they’re nitric oxide signals.


So why does nitric oxide vanish?

1) Endothelial cells (lining your blood vessels) get damaged by processed foods, smoking, stress, and lack of movement.

2) Enzymes that create nitric oxide become less efficient with age.

The result:

Your body can’t dilate vessels on demand.


The fastest way to boost nitric oxide is with diet.

• Beets (rich in nitrates → NO)
• Dark leafy greens (arugula, spinach, kale)
• Citrus (helps protect NO molecules)
Pomegranate (reduces breakdown)

Remember:

• Food is chemistry.
• Every bite changes your blood flow.


But food is just one lever.

To restore nitric oxide naturally:

• Exercise: even 10 min of brisk walking boosts NO production.
• Sunlight: UV rays trigger skin to release nitric oxide.
• Sauna: heat therapy improves vascular flexibility.
• Oral hygiene: avoid antiseptic mouthwash.

Why?

It kills bacteria that create NO.


3 daily habits that compound nitric oxide:

• Start your morning with a beet or arugula smoothie.
• Get 10–15 min of direct sunlight exposure.
• End the day with a nitric-oxide–boosting “workout snack” (pushups, squats, brisk walk).

Tiny deposits into your longevity bank account.


Your lifespan isn’t written in stone.

Half of nitric oxide may be gone by 40…

…but with the right foods & habits, you can rebuild it naturally.

Circulation improves. Energy rises. Risk drops.

The “miracle molecule” is in your hands.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “HEALTH” and let’s chat

(Results guaranteed or you don’t pay)

If I were obese and dying…

Here’s exactly how I’d lose weight fast.

No fad diets.
No Ozempic.
No cookie-cutter workouts.

Just science-backed strategies that actually work.

Most weight loss advice is garbage.
But here’s what actually works:

1) Temperature Manipulation

Cold exposure burns more calories.

• Cold showers activate brown fat.
• Can increase calorie burn by up to 30%.

Heat exposure boosts metabolic rate.

• Sauna use reduces body fat.
• Improves recovery and heart health.

2) Fix Your Gut

Your gut controls more than you think.

Probiotics:

• Lactobacillus gasseri reduces belly fat.

Prebiotic fiber:

• Feeds gut bacteria that support weight loss.

3) Use Hormetic Stress

Mild stressors force your body to adapt.

Hypoxic Training:

• Training in low oxygen burns more fat.

Hormetic Phytochemicals:

• Resveratrol & sulforaphane boost metabolism.

4) Prioritize Protein

• Eat 1.6–2.2g per kg body weight.
• Protein builds muscle and controls hunger.

Best sources:

• Fish
• Eggs
• Chicken
• Greek yogurt

5) Control Portions Without Counting Calories

• Use smaller plates.
• Fill half your plate with vegetables.
• Add lean protein + complex carbs.

6) Increase Fiber

• Eat more fruits, vegetables, and whole grains.
• Fiber keeps you full and prevents overeating.

7) Stay Hydrated

• Thirst is often mistaken for hunger.
• Drink water before meals to reduce cravings.

8) Get 7–9 Hours of Sleep

• Poor sleep spikes cravings and stress.
• Sleep is as important as diet.

9) Cut Processed Foods & Sugar

Reduce:

• Snacks
• Sugary drinks
• Processed junk

Replace with:

• Whole, nutrient-dense foods.

10) Increase NEAT (Non-Exercise Movement)

Move outside the gym.

• Take stairs.
• Walk while on calls.
• Do more daily activity.

________

P.S. I'm looking to help 3 entrepreneurs or executives:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “FIT” and let’s chat

(Results guaranteed or you don’t pay)

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.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “RESULTS” and let’s chat

(Results guaranteed or you don’t pay)

10 brutal fat loss truths I wish I knew 10 years ago

1. You're eating more than you think.

 Most people underestimate their calories by 20–40%.
 That “tiny snack” adds up fast.

2. Exercise won’t outwork a bad diet.

It’s easier to skip 500 calories than burn them.
Fat loss happens in the kitchen.

3. Your metabolism isn’t broken.

If the scale isn’t moving, you’re not in a real deficit.
Track. Adjust. Execute.

4. You don’t control where fat comes off.

Spot reduction is a myth.
Your body chooses.

5. The last 10–15 lbs take the longest.

Progress slows.
This is where most people quit.

6. “Healthy” foods still pack calories.

Nuts, oils, smoothies — all calorie-dense.
Healthy ≠ fat-loss friendly if overconsumed.

7. Hunger is part of the game.

You’ll be uncomfortable sometimes.
Don’t panic — drink water, diet soda, stay busy.

8. Weekends ruin results.

“Cheat meals” turn into cheat weekends.
5 good days can’t undo 2 reckless ones.

9. Liquid calories matter.
Lattes, wine, juice, protein shakes — all count.
Drink smart.

10. Your inner circle may sabotage you.

Not everyone wants you to evolve.
Protect your standards, not their comfort.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the words “FAT LOSS” and let’s chat

(Results guaranteed or you don’t pay)

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?

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “LEAN” and let’s chat

(Results guaranteed or you don’t pay)

40 fitness cheat codes I know at 30 I wish I knew at 20:

1) Stop doing burpees

2) Eat a diet rich in zinc and vitamin D to boost testosterone.
3) High-intensity cardio > endurance running if you want muscle.
4) Morning exercise boosts increases brain function.

5) Drink caffeine in the AM to suppress your appetite.
6) What the government says is healthy isn't remotely close to what's healthy.
7) Salt helps maintain proper blood volume which helps minimize hunger.

8) Prioritize weight training and your diet, not cardio.
9) Start your day with a high-protein, low-carb breakfast.
10) When you think you’re hungry, you’re usually just thirsty.

11) Muscle cannot turn into fat because they’re 2 different tissues.
12) Hit the sauna 4-7 times weekly to reduce inflammation and live longer.
13) Switch out vegetable oil for olive oil for better health.

14) One good workout can turn around a bad day in an hour or less.
15) Some of the best workouts are the ones you don’t want to go do.
16) Drink 3-4 litres of water per day.

17) Get 15 minutes of morning sunlight to set your circadian rhythm and get better sleep.
18) More sweat doesn’t mean you burn more calories.
19) Ingest salt before bed to prevent waking up in the middle of the night.

20) Supplement with B-Complex, vitamins D, C, B, zinc and magnesium if stressed.
21) Always filter your drinking water.
22) Creatine is one of the most studied and most effective supplements you can take.

23) The best diet is one you can stick to consistently while hitting your caloric target.
24) Don't be extreme.
25) People are too busy focusing on their workouts to worry about yours.

26) Losing weight or gaining weight is ultimately about eating less or eating more.
27) Get more sleep to increase testosterone and brain function.
28) When fat loss plateaus, reduce your calorie intake by 100 calories per day.

29) Have one high-carb day every two weeks for a mental reset.
30) Changing your body requires changing your identity. It's a lifestyle change.
31) Make your last meal dinner — no snacking after 7 pm.

32) Physical fitness and mental health are closely intertwined.
33) Lift for 45-60 minutes in the gym.
34) Protein is the most satiating micronutrient. It's also more thermogenic (takes more calories to digest).

35) Consume the majority of your carbohydrates and calories around training times.
36) People respect you more when you're in shape because it shows you respect yourself.
37) What you eat affects how you feel mentally and physically. Garbage in, garbage out.

38) Aim for a resting heart rate of sub 60.
39) Exercising to build muscle is useless if you don’t get enough sleep.
40) Supplement with fish oil, collagen to reduce inflammation.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “LEAN” and let’s chat

(Results guaranteed or you don’t pay)

High blood pressure is the silent killer.

1 in 2 adults have it (most don’t even know).

It triples the risk of stroke, heart attack & dementia.

And Big Pharma makes billions off pills that only mask it.

Here’s what you need to know (and how to lower it naturally):


High blood pressure (hypertension) means the force of blood pushing against your artery walls is consistently too high.

Over time, that pressure damages vessels…

Leading to:

• Kidney failure
• Heart disease
• And cognitive decline.

And most people never feel it coming.


Why it’s called the “silent killer”:

• 50% of adults have it.
• 75% don’t know until damage is done.
• It causes 7+ million premature deaths every year worldwide.

It quietly wrecks organs for decades before the first heart attack or stroke.


Drugs lower blood pressure numbers.

But they don’t fix the root causes:

• Inflammation
• Insulin resistance
• Arterial stiffness
• Poor nitric oxide production

Which is why people end up on meds for life…

While pharma cashes in.


High blood pressure isn’t random.

It’s driven by:

• Sedentary lifestyle
• Chronic stress & poor sleep
• Excess weight / insulin resistance
• Low nitric oxide (vessels can’t relax)
• Diets high in processed foods & sodium

The good news?

All of these are fixable.


Even before diagnosis, your body whispers:

• Morning headaches
• Frequent nosebleeds
• Shortness of breath
• Chest tightness
• Constant fatigue

Ignore these…

And they turn into ER visits.


Here’s how to fix this without medications:

Food is medicine:

• Eat potassium-rich foods (bananas, sweet potatoes, beans) → balances sodium.
• Dark leafy greens + beets → boost nitric oxide.
• Cut processed food → reduces hidden sodium & sugar.
• Omega-3 fats (salmon, walnuts, flax) → reduce inflammation.


Small habits = big shifts:

• Walk 30 min/day = lowers systolic BP by 5–8 points.
• Deep sleep (7–9 hrs) = Restores hormonal balance.
• Stress reduction (breathwork, meditation) = lowers cortisol-driven spikes.
• Strength training = makes arteries more elastic.


Stack simple wins:

1. Start your day with beet juice or a green smoothie.
2. Take a 10-min walk after meals (blunts blood sugar & lowers BP).
3. Swap coffee #3 for hibiscus tea (clinically proven to reduce BP).
4. End with 5 min of slow breathing before bed.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “BLOOD” and let’s chat

(Results guaranteed or you don’t pay)

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.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “LEAN” and let’s chat

(Results guaranteed or you don’t pay)

You passed your last checkup? So did he.

Then everything changed.

Oscar Munoz was a machine.

At 56, he became CEO of United Airlines.

He was:

• A triathlete
• A marathon runner
• A strict vegan

His doctor said he was perfectly healthy.

Yet 37 days later, his knees buckled.

Most executives push through and head to work.

Munoz dialed 911.

That decision saved his life.

Because when paramedics arrived…

He was having a massive heart attack.
He collapsed and broke his nose.
He spent a week in a coma.

Doctors found severe blockages in his arteries.

The kind of disease that builds for years.

Despite his “clean” checkups.

Despite his healthy lifestyle.

Munoz needed a heart transplant to survive.

Most Executives Are Walking Time Bombs

You work out.
You eat clean.
You pass annual checkups.

But that’s not enough.

The biggest threat is what you can’t see.

Most health screenings miss critical warning signs.

But here’s the good news…

6 Tests That Could Save Your Life

These tests detect disease before symptoms appear:

• APOB – The real measure of heart disease risk
• Lipoprotein (a) – The hidden “heart attack gene”
• APOE Gene Test – Alzheimer’s risk predictor
• LPIR Score – Detects diabetes years before symptoms
• Visceral Fat Measurement – Key to metabolic health
• VO2 Max Test – The number one longevity marker

Most doctors never check these.

But these are the tests that matter most.

If You’re a High Performer, This is Non-Negotiable

• If you make seven figures but can’t climb stairs…
• If you crush it at work but feel exhausted…
• If you worry about your father’s heart attack…

You’ve worked too hard to let your health fail you.

Because the real flex isn’t just building wealth.

It’s waking up every day knowing you’re unstoppable.

And that starts with knowing what’s really going on inside your body.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Optimize their internal blood work

Want in?

💬 DM me the word “HEALTH” and let’s chat

(Results guaranteed or you don’t pay)

2025 is over in 4 months.

You could be:

• Lean
• 35 lbs lighter
• And done with New Year’s resolutions forever.

Here’s exactly how my Elite Operating System clients do it:


1. Advanced Biomarker Testing

Your doctor misses the most important markers.

We don’t.

• ApoB → hidden heart attack risk
• Visceral fat scan → dangerous organ fat (even if you look “fit”)
• Hormone panel → testosterone, cortisol, insulin
• VO2 Max → your true cardiovascular age
• CRP & IL-6 → inflammation (the silent killer)


2. Strategic Training Protocol

3-4 sessions per week.
Compounds + progressive overload.

• Day A: Squat, Bench, Row
• Day B: Deadlift, Press, Pull-ups

45–60 minutes. In, out, results.


3. Precision Nutrition Framework

No cookie-cutter diet. No decision fatigue.

• 1.2g protein per lb of bodyweight
• 2-2-2 breakfast system (eggs, sausage, protein toast)
• Emergency protein caches in office, car, home


4. Targeted Supplementation

Only what your bloodwork demands:

• Magnesium → deep sleep
• Creatine → mental clarity
• Omega-3 → 67% inflammation reduction
• Vitamin D → optimized timing based on labs


5. Sleep Optimization Protocol

Treat sleep like medicine:

• Cool, dark room
• Fiction reading before bed
• Magnesium + 5-HTP stack
• Deep recovery = more fat loss + higher T

This isn’t “fitness coaching.”

It’s executive performance insurance.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “FIT” and let’s chat

(Results guaranteed or you don’t pay)

I spent 15 years in the gym.

Here is every fitness lesson that actually matters:


1) Stop drinking alcohol.

2) Perform short bursts of intense exercise between daily tasks to boost metabolism and break up prolonged sitting.

3) Rotate farmer's carries and suitcase carries weekly to strengthen your core, forearms, and improve overall functional capacity.


4) Experiment with contrast showers after training sessions to promote faster recovery and reduce post-workout inflammation.

5) Try short barefoot walks or training to enhance foot stability, ankle strength, and better body alignment.


6) Schedule a deload week every six weeks for dedicated rest, reduced intensity, and sustained long-term progress.

7) Focus on big compound lifts like deadlifts or squats to engage multiple muscle groups and boost overall strength.


8) Track daily steps and aim to increase them steadily for improved cardiovascular health and calorie expenditure.

9) Practice diaphragmatic breathing during workouts to stabilize your core, reduce fatigue, and generate more power safely.


10) Include single-leg exercises to correct imbalances, boost stability, and lower injury risks during intense workouts.

11) Implement tempo training with peak contraction pauses to build muscle endurance and sharpen mental focus.


12) Utilize high-intensity skipping intervals to rapidly boost cardiovascular capacity, burn calories, and strengthen lower-leg muscles.

13) Practice trunk rotation exercises like Russian twists to enhance oblique strength and reduce lower-back stress.


14) Keep a workout journal for consistent progress tracking, improved motivation, and refined goal-setting.

15) Alternate training surfaces, such as grass or sand, to minimize joint impact and improve proprioceptive awareness.


16) Perform walking lunges with overhead weights to strengthen shoulders, core, and legs simultaneously.

17) Incorporate mini mobility breaks throughout the day to relieve tension and reduce risk of overuse injuries.


18) Experiment with different squat stances and foot positions to target various muscle fibers and improve lower-body symmetry.

19) Adopt dynamic warmups with multi-directional movements to prime stabilizing muscles and prevent premature fatigue.


20) Use intermittent fasting methods to manage calorie intake, promote metabolic flexibility, and optimize workout recovery.

21) Reduce Joint Pain with Supplements:

Use fish oil, collagen, and curcumin supplements to help reduce inflammation and joint pain.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “LEAN” and let’s chat

(Results guaranteed or you don’t pay)

This is you:

September = Down 10lbs 
November = Down 30lbs 
January = Down 50lbs

Follow this Elite Operating Fitness System to start shredding fat:


1) Get a blood test.

Most annual checkups miss the important biomarkers.

Get these 6 advanced tests:

• ApoB (real heart attack predictor)
• Visceral fat measurement
• Testosterone levels
• LPIR Score (insulin resistance)
• Lipoprotein(A)
• VO2 Max

What doesn’t get measured gets lost.


2) Find your hidden killers

I had a client who looked great at the age of 51.

He:

• Ran 6x/week
• Lifted consistently

But 30 lbs overweight despite "doing everything right"

His blood test revealed this:

• Pre-diabetic (6.2mmol/L glucose)

Here’s my point:

Exercise alone isn't enough.

Your body is fighting a silent war you can't see.


3) Custom nutrition based on YOUR data

Forget cookie-cutter diets.

When we found my client's insulin resistance, we:

• Timed carbs around workouts only
• Increased protein to 1.2g per lb bodyweight
• Added specific anti-inflammatory foods

90 days later:

• Glucose dropped to 4.8mmol/L (no longer pre-diabetic)


4) Strategic training (not more training)

Most executives overtrain and under-recover.

My 60-year-old surgeon client:

• Reduced gym time from 90min to 47min sessions.
• 3x per week (not 6x).
• Focused on compound movements.
• Added recovery protocols.

The result?

• His heart rate dropped from 63 to 50 BPM in 16 weeks.


5) Target visceral fat (the real killer)

You can look "lean" and still be in danger.

Visceral fat wraps around your organs creating:

• Chronic inflammation
• Hormone disruption
• Cancer risk
• Early death

Standard BMI and body fat % miss this completely.


6) Optimize hormones naturally

Low testosterone isn't just about the gym.

My client increased his T by 55% without injections using:

• 3 Brazil nuts (morning + night) for selenium
• Optimized sleep protocols
• Reduced inflammation
• Strategic nutrient timing

Energy and focus returned like he was 25 again.


7) Track what matters

Stop obsessing over:

• Scale weight
• Basic cholesterol
• BMI

Start tracking:

• Inflammatory markers (CRP)
• Visceral fat levels
• Hormone optimization
• VO2 Max improvements

Retest every 90 days to confirm you're reversing aging.


8) The real results

This isn't just fat loss.

My clients add 7-10 years to their lives by catching:

• Heart disease (before symptoms)
• Diabetes (years early)
• Cancer risks (through inflammation)
• Cognitive decline (via optimization)

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “BODY” and let’s chat

(Results guaranteed or you don’t pay)

Emotional eating is your body’s worst nightmare.

It causes obesity, diabetes, and chronic illness.

The good news:

Stopping overeating isn’t about willpower.

It’s about your stress responses (here’s how to fix it):


Most people thin emotional eating is all about will power.

That’s a lie.

Here’s the truth:

It’s often the body’s stress response hijacking the brain’s reward system.

Let’s break down what actually happens (and how to break the cycle)…


The 2 camps of stress:

High sympathetic types:

• Stress shuts down digestion
• Appetite disappears.

Reward-driven types:

• Stress cranks cravings
• And makes food the fastest relief.

Here’s where things get interesting…


For reward-driven types:

Stress + food = brain chemistry shift.

The opioid system lights up, making eating feel rewarding.

Over time, stress hardwires food as the coping mechanism.

But that’s not the worst part…


Chronic stress pushes the body to store fat around the waist.

It’s not random:

Abdominal fat is easily mobilized fuel when the body thinks it’s under attack.

Your body is preparing for survival, not aesthetics.


The more insulin-resistant someone is…

The stronger the brain’s reward response to food under stress.

This makes cravings feel unstoppable.

It’s not imagined it’s a biological loop.

Here’s the fix:


Breaking the loop starts with awareness.

Label hunger from 1–10.

Ask:

Is this physical hunger or emotion?

That tiny pause separates stress from satiety signals.

Next?

Ride the craving…


Instead of suppressing the craving…

Let the urge rise and fall without reacting.

The brain learns food isn’t the only outlet for stress.

What else?

Change your enviornment.

If soda or junk food isn’t within reach, stress can’t push you toward it.

Removing triggers beats relying on discipline alone.


Movement matters.

High-intensity bursts (like intervals or short sprints) act as a “positive stress.”

They burn off the adrenaline and reduce the drive to self-medicate with food.

Now it’s time to get support.

Let me explain…


Support amplifies results.

When soda was banned in hospitals, heavy drinkers only improved if they also got coaching tied to real-life goals (like avoiding diabetes).

Motivation plus structure beats willpower.


Emotional eating is one of the strongest human impulses once it’s conditioned.

But it can be unlearned.

Awareness, urge surfing, environment design, movement, and support are the tools that change the pattern.


________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “DIET” and let’s chat

(Results guaranteed or you don’t pay)

Most men destroy their testosterone by 35.

And they don’t even realize it.

Here’s how to fix it fast:


Most guys think low energy, belly fat, and brain fog are “just getting older.”

They’re wrong.

It’s not age.
It’s habits.

Here’s what’s killing your testosterone daily:

• Poor sleep
• Chronic stress
• Processed food
• Excess alcohol
• Sedentary lifestyle
• Hidden endocrine disruptors (plastics, chemicals)

The good news?
You can reverse it in less than 180 days.

Here’s how:


1) Sleep 7–9 hours per night.

Testosterone is made while you sleep. 
Less sleep = lower T.

2) Strength train 3–4x per week.

Heavy lifting signals your body to produce more testosterone.

3) Walk 8,000+ steps daily.

Daily movement crushes cortisol and improves insulin sensitivity.

4) Eat 1g of protein per pound of bodyweight.

Protein builds muscle, balances blood sugar, and supports hormones.

5) Manage stress like your life depends on it.

Meditate, journal, breathe deeply. 
Stress kills testosterone faster than anything.

6) Cut plastics and seed oils.

Swap plastic bottles for glass. 
Cook with butter, olive oil, or coconut oil.

7) Sunlight and magnesium daily.

Morning sun and 400mg magnesium glycinate = better sleep and better testosterone.


It’s simple.
Not easy, but simple.

Most men decline by 35.
You can get stronger, leaner, and sharper instead.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “TEST” and let’s chat

(Results guaranteed or you don’t pay)

Just went live on The Proven Podcast with Charles Schwartz.

We broke down why health is the #1 growth lever for entrepreneurs, not a “nice to have.”

Key Takeaways:

• Why neglecting health sabotages business success
• The link between peak fitness, sharper decisions, and energy
• How sleep, nutrition, and strength training become non-negotiables for scaling
• My frameworks for sustainable routines even the busiest founders can stick to

Full episode in the comments.

Want to live longer, think sharper, perform stronger? 

Sprints and marathons aren’t the answer.

Walking is one of the fastest ways to raise VO₂Max.

Here’s the science:


What is VO₂Max?

Your body’s maximum ability to use oxygen during exercise.

Let me explain…

The higher your VO₂Max, the more efficient your heart, lungs, and muscles are.

It’s measured in mL of oxygen per kg of body weight per minute.

Here’s why it’s so important:


Why VO₂Max matters:

It’s one of the strongest predictors of how long you’ll live.

How?

Higher VO₂Max = lower risk of heart disease, diabetes, and early death.

Think of it as your “fitness age”…

…and you can reverse it at any stage of life.

Here’s how:


The most underrated VO₂Max training:

Walking.

• Brisk walking boosts aerobic capacity in beginners.
• Intervals of fast + slow walking outperform steady cardio in studies.
• Hills or poles (Nordic walking) crank up intensity without pounding your joints.


Here’s some little know walking methods to boost VO₂Max:

• Brisk walking: 30–60 min, 3–5×/wk, ~100+ steps/min.
• Interval walking: 3 min fast / 3 min easy, repeat 5+ cycles, 4×/wk.
• Hills/incline: Alternate 2–4 min uphill with 2–3 min flat.
• Nordic walking: More muscle = higher oxygen demand.

But how do you know if you’re walking hard enough?


The talk test will let you know if your walking correctly to increase VO₂Max:

• Moderate = able to talk in sentences (~100 steps/min).
• Vigorous = speaking 1–2 words only (~130+ steps/min or uphill).
• Or use RPE: 6/10 effort for brisk, 8/10 effort for intervals.


Here’s the results:

• Brisk walking can increase VO₂Max 10–20% in 8–12 weeks.
• Interval walking boosts VO₂Max even more (+8–10%).
• Benefits are strongest in middle-aged and older adults, but work for anyone.

What’s my point?
You don’t need fancy gyms or gut wrenching HIIT…


If you can walk, you can build VO₂Max.

And that means a stronger heart, sharper mind, and longer life…

…One step at a time.

________

P.S. I'm looking to help 3 high performers:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “WALK” and let’s chat

(Results guaranteed or you don’t pay)

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