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

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.

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)

• 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

________

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

Executive Health Coach for CEOs & Entrepreneurs • Trusted by executives at billion-dollar companies like McKinsey, Accenture, Amazon, Tinder, Shopify & Meta • Elite body, sharper mind, unstoppable energy

Most doctors talk about lifespan.

Dr. Peter Attia talks about healthspan.

He's a physician focused on longevity, performance, and extending “healthspan.”

His philosophy?

Living longer is useless unless you live better.

Here are Dr. Attia’s 10 core protocols for promoting longevity:


1. Build muscle

Muscle is the organ of longevity.

And more strength = more years of independence.

• Lift 3–4x a week
• Stick to squats, presses, pulls
• Progress slowly

Start today.

Your 70-year-old self will thank you.


2. Cardio fitness

Your VO₂ max predicts lifespan better than cholesterol.

So you need to think of cardio as life insurance.

• 150+ mins Zone 2 weekly
• Add short Zone 5 sprints
• Do what you’ll actually enjoy

Train your heart now, live longer later.


3. Prioritize protein

Aging = muscle loss.
Protein slows it down.

• 1.6–2.2 g/kg body weight
• Load protein at breakfast
• Lean meats, fish, eggs

Hit protein every day if you want to stay strong.


4. Manage blood sugar

Glucose swings accelerate disease and brain decline.

• Cut refined carbs
• Walk after meals
• Track with a CGM if possible

Stable blood sugar today = less chronic illness tomorrow.


5. Protect sleep

Sleep is the cheapest health drug.

Skip it and you age faster.

• 7–9 hours a night
• Keep your room cool and dark
• Stick to a wake time

Stop treating sleep like a luxury. It’s medicine.


6. Lower stress

Constant stress keeps your body inflamed and worn down.

• Meditate or breathe daily
• Write to clear your head
• Talk to someone who listens

If you don’t manage stress, it manages you.


7. Eat simple

Forget extremes and fads.

Longevity diets are boring and consistent.

• Whole foods most of the time
• 30g+ fiber daily
• Keep alcohol and junk rare

Eat for the future, not just for today.


8. Get screened

Most killers don’t show symptoms until it’s late.

• Annual blood panels
• Cancer checks on schedule
• Heart imaging if risk is high

Testing early adds years. Skipping it steals them.


9. Train movement

Longevity isn’t just years…It’s years moving well.

Use:

• Daily mobility work
• Balance training
• Practice getting up from the floor

If you can’t move, you can’t live.
Train for life, not just the gym.


10. Stay connected

Strong relationships protect health more than any supplement.

• Regular family time
• Invest in close friends
• Find work that matters

Build your circle now. Longevity isn’t solo.

________

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 “LIVE” and let’s chat

(Results guaranteed or you don’t pay)

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

Your low testosterone makes you weak.

Most men ignore the signs.

• Fatigue
• Hair loss
• Low sex drive
• Stubborn belly fat

Doctors say this is normal.

It’s not.

Low testosterone is stealing your strength, confidence, and energy.

Here’s how to fix it fast (repost this):


1) Eat These Three Foods Together

• Brazil nuts for selenium (limit 2 per day)
• Sardines for omega-3s
• Pumpkin seeds for zinc

Selenium helps produce testosterone.

But it works better with omega-3s.

Most men miss this simple fix.


2) Use Hot-Cold Therapy

• Take a 2-minute cold shower
• Follow it with 10 minutes in a sauna

This helps reduce stress and balance hormones.

It also improves recovery and lowers cortisol.


3) Train at the Right Time

Testosterone is highest in the morning.

But performance peaks in the afternoon.

For best results:

• Train in the morning to match natural hormone levels.
• Train in the afternoon for better strength and endurance.

Lifting heavy boosts testosterone—no matter the time.


4) Sleep Like a King

Testosterone is made while you sleep.

To maximize production:

• Take magnesium and glycine before bed
• Keep your room at 65°F
• Avoid screens an hour before bed

Most men sabotage testosterone with poor sleep.


5) Rotate Natural Testosterone Boosters

Your body adapts to supplements over time.

Rotate them weekly:

• Week 1: Ashwagandha and forskolin
• Week 2: Tongkat Ali and boron
• Week 3: Cistanche (use Fadogia Agrestis cautiously)

Use them strategically, not blindly.


6) Remove Hidden Testosterone Killers

Your environment is lowering your testosterone.

Fix it by:

• Using a water filter to remove harmful chemicals
• Replacing plastics and chemical-filled personal products
• Taking DIM and calcium d-glucarate twice a week

Toxins cut testosterone levels in half.

Protect yourself.


7) Eat Carbs at the Right Time

Carbs aren’t the enemy.

They increase testosterone if timed correctly.

Eat them within two hours after training.

This lowers cortisol, which helps free up testosterone.

________

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)

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

If you're running a business, you know better than anyone:

You wouldn't tolerate this level of mediocrity in your company.

So why accept it in your body?

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 treating your body like the asset it is.

The fix isn't more workouts or stricter diets.

It's engineering your body like a high-performance system:

• Train for resilience, not aesthetics
• Fuel for cognitive performance, not just abs
• Sleep like a CEO, not a college kid
• Manage hormones, not just stress

Most people let time break them down.

The elite engineer their health the same way they engineer their success.

Here's what happens if you don't:

• Your energy continues to decline.
• Your focus gets worse.
• Your team notices. Your kids notice.
 • You wake up at 55 realizing you let the best years slip away.

Or you take control now.

You've already proven you can build something exceptional.

Now prove you can sustain it.


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 reclaim their energy, without sacrificing their business.

(Results guaranteed or you don't pay)

Executive Health Coach • I help CEOs & founders drop 20-40 lbs and optimize hormones through bloodwork-backed protocols without sacrificing their business • Trusted by execs at Amazon, Meta, Tinder, Shopify & Accenture

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 “BODY” 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 “FIT” 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)

Your annual checkup misses these 10 tests.

And it could cost you your health.

Most people think “LDL and cholesterol” is enough. It’s not.

You can look fit, feel fine — and still be at risk.

Here’s what to check instead (and why it matters):


1. ApoB + Lp(a)

• Counts the particles that clog arteries.
• You can have “normal” LDL but still be high risk if these are elevated.


2. A1C + Fasting Glucose

• A1C = 3-month average blood sugar.
• Creeping up = insulin resistance and future diabetes risk.


3. Fasting Insulin (HOMA-IR)

• High insulin with normal glucose?
• Early insulin resistance — usually fixable with better food, walking, lifting.


4. Triglycerides + HDL (ratio matters)

• Shows how well you handle carbs and alcohol.
• High triglycerides + low HDL = metabolic issues.


5. hs-CRP

• Systemic inflammation marker.
• Chronic high levels = heart risk and poor recovery.


6. Liver Enzymes (ALT, AST, GGT)

• Flags fatty liver, alcohol, medications.
• If rising, cut sugar/alcohol and move more.


7. Kidney Function (Creatinine + eGFR)

• Shows how well your kidneys filter.
• Dropping eGFR = watch blood pressure, hydration, meds.


8. Thyroid Panel (TSH + Free T4, T3)

• Runs your metabolism and energy.
• Off numbers mimic low motivation or weight plateaus.


9. Vitamin D (25-OH)

• Impacts immunity, bones, mood.
• Most people are low — test before supplementing.


10. Iron Status (Ferritin + TSAT)

• Too low = fatigue and poor workouts.
• Too high = inflammation or iron overload.

________

Looking lean isn’t enough. Bloodwork is the real scoreboard.

If you’re serious about performance and longevity, get these labs done.

And if you're an executive who wants them interpreted and turned into a personalised health plan

💬 DM me HEALTH

(Results guaranteed or you don't pay)

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 entrepreneur or exec ready to drop 30 lbs, add muscle, and get unstoppable energy

💬 DM me EXEC

(This is a private 1:1 program)

Cardio is a bad way to lose fat.

If you want to lose 30 lbs of fat by 2026, do 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
= Leg
-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)

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)

Jeff Bezos and Mark Zuckerberg got jacked.

But most won’t admit why.

The richest men alive built elite bodies – after they built empires.

Because they realized something most men ignore:

Money doesn’t make you formidable.
A soft body makes power feel hollow.

Bezos was once a book nerd.
Now he commands every room he enters.

Zuckerberg was pale and fragile.
Now he’s training MMA and built like a weapon.

They had everything – jets, yachts, billion-dollar companies.

But still, something was missing.

They knew the truth every man feels but rarely says:

• Power without strength feels fake.
• Wealth without health feels fragile.
• Influence without presence feels incomplete.

You can drive the $200k car.
Speak on stage.
Run a nine-figure business.

But if you dread taking your shirt off…
Struggle to climb stairs without breathing heavy…
Or feel insecure in a room full of winners…

You know it’s costing you.

I’ve helped 500+ entrepreneurs and executives fix this – while scaling companies, traveling constantly, and leading at the highest level.

What we do differently:

• Systems that survive chaos (travel, late nights, stress)
• Precision from bloodwork and data – no guessing
• Strength, leanness, and presence built for leadership

Money alone won’t make you magnetic.
A powerful body will.

💬 DM me ELITE 

I’ll show you the exact system used by execs at Amazon, Shopify, and Accenture to reclaim strength, presence, and unstoppable energy.

Executive Health Coach for CEOs & Entrepreneurs • I help leaders drop 20-40 lbs, optimize hormones, and reclaim their energy without sacrificing their business • Trusted by executives at Amazon, Meta, Shopify & Accenture

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 “EXECUTIVE” 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)

There’s a silent killer inside your body.

It’s not sugar.
It’s not alcohol.
It’s not lack of sleep.

It’s cortisol.

I’ve coached high performers for over 10 years.

And this hormone?
It’s wrecking your system.

Let’s break it down:


What is cortisol?

They call it the “stress hormone”.

Almost every cell has cortisol receptors.
That’s why it affects the whole body.
It’s vital for normal function.
But too much, for too long?

Disaster.


What high cortisol does to your body:

• Destroys metabolic regulation
• Spikes blood sugar → insulin resistance
• Insulin resistance → Type 2 diabetes
• Alters fat distribution (face, chest, gut)
• Leads to Cushing’s syndrome over time

Still think stress isn’t hurting you?


Cortisol’s effect on your heart:

• Strains your cardiovascular system
• Increases blood pressure
• Raises heart disease risk
• Increases chance of stroke
• Long-term damage accumulates fast


It gets worse…

High cortisol also causes:

• Muscle breakdown
• Memory loss
• Poor focus
• Anxiety
• Cognitive decline


Let’s fix this fast.

Step 1: Use an anti-inflammatory diet

Your food = your cortisol regulator.

Eat these daily:

• Fruits & veggies
• Chia & flax seeds
• Fiber-rich foods
• Fermented foods
• Omega-3s (from fish)
• Whole grains & polyphenols

Avoid:

• Caffeine
• Added sugar
• Processed foods


Step 2: Take these supplements

Works even faster with targeted support:

• L-theanine
• Magnesium
• Rhodiola Rosea
• Ashwagandha
• Vitamin B-complex
• Omega-3 fatty acids

Speak to your doctor first.


Step 3: Exercise — but do it right

Training wrong increases cortisol.

Here’s what works:

• 150–200 mins/week
• Low to moderate intensity
• Cycling, walking, swimming

Mix it up:

• Strength
• Flexibility
• Cardio

Avoid this mistake:

• No all-out HIIT when already stressed
• Why? It spikes cortisol even more

Stick to smart training.
Fix your stress.
Take your power back.

________

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)

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)

Over 40 with belly fat? 

Here’s how to fix it fast and sustainably:

Most people think it’s just about “eating less and running more.” 

It’s not. 

Here’s the science-backed playbook I use with busy execs and entrepreneurs:


1. Hit 30g of fiber daily

• Flax, chia, oats, beans, lentils, berries.
• Fiber controls hunger, steadies blood sugar, and feeds your gut.


2. Cut liquid calories

• Alcohol, sugary drinks, fancy coffees — silent calorie bombs.
• Swap for water, tea, black coffee. Saves 300–500 calories a day.


3. Create a sustainable calorie deficit

• Track for 2 weeks, then cut 300–500 daily.
• Aim for 0.5–1% body weight loss per week — no crash dieting.


4. Prioritize protein

• 0.7–1g per pound of body weight.
• Protein preserves muscle and raises metabolism while you lose fat.


5. Walk after meals

• 10 minutes post-meal lowers blood sugar and insulin.
• Target 8–12k steps/day — daily movement > endless cardio.


6. Strength train 3x/week

• Focus on compounds: squat, hinge, push, pull, carry.
• Add reps or weight weekly. Muscle is metabolic armor.


7. Sleep like your life depends on it

• 7–9 hours, cool/dark room, morning sunlight, limit caffeine after noon.
• Poor sleep kills testosterone and fat loss.


The truth:

Losing belly fat after 40 isn’t about suffering; it’s about precision.

Get these fundamentals right and your gut goes while energy, hormones, and performance climb.

________

If you’re an entrepreneur or executive who wants to operate at peak performance…

I’ve worked with 500+ leaders at companies like Amazon, Meta, Tinder, Shopify, and Accenture

Helping them get leaner, sharper, and stronger without sacrificing their business.

DM me “EXECUTIVE”

And I'll help you:

🔥 Drop 15-75 LBs of fat
💪 Gain 5-10 LBs of muscle
🚀 Skyrocket your energy levels

In 3 hours per week and without a restrictive diet. 

(Results guaranteed or you don't pay)

Your grandfather was stronger and tougher than you.

Here’s why:

Our biology hasn’t changed.

Our world has.


Today most men are:

• Exhausted by 3 PM
• Soft around the middle
• Running labs that quietly scream “trouble”

Here’s what’s breaking you — and how to fix it:


CARB TIMING — CONTROL INSULIN

Most men’s bloodwork:

• Fasting glucose 105–120 (pre-diabetic)
• HbA1c 5.7–6.4%
• Triglycerides 150+

Why?

• Bagel breakfast.
• Pasta lunch.
• Sitting all day.

Fix it:

• Protein + fats in the morning
• Save carbs for post-workout or evening
• Track fasting insulin, not just glucose


TESTOSTERONE — POWER HORMONE

• Average male T is collapsing:
• Total T: 300–400 ng/dL
• Free T mostly useless

Why?

• Soy lattes
• Low-fat diets
• Five hours of sleep

Fix it:

• Lift heavy 3x/week
• Eat eggs, red meat, butter
• Test total T, free T, SHBG


HYDRATION — PERFORMANCE FUEL

Dehydration looks like burnout:

• Brain fog
• Joint pain
• Low energy

Why?

• Tap water stripped of minerals
• Energy drinks all day

Fix it:

• 0.5–1 oz water per lb bodyweight
• Add sea salt + electrolytes
• Aim for pale yellow urine


THYROID — METABOLIC ENGINE

Red flags:

• TSH above 2.5
• Low free T3
• Reverse T3 elevated

Why?

• Chronic stress
• Crash dieting
• Overtraining

Fix it:

• Eat enough to fuel metabolism
• Prioritize iodine: eggs, fish, seaweed
• Test TSH, T3, T4 yearly

You can look fit but be broken inside.

Bloodwork tells the real story.

________

If you’re an entrepreneur or executive who wants to operate at peak performance…

I’ve worked with 500+ leaders at companies like Amazon, Meta, Tinder, Shopify, and Accenture

Helping them get leaner, sharper, and stronger without sacrificing their business.

💬 DM me “EXECUTIVE”

And I'll help you:

🔥 Drop 15-75 LBs of fat
💪 Gain 5-10 LBs of muscle
🚀 Skyrocket your energy levels

In 3 hours per week and without a restrictive diet.

Most billionaires buy health.

Pavel Durov built it.

While Silicon Valley preached grind,
he pursued clarity.

No parties.
No excess.
No noise.

Durov – founder of Telegram and TON – quietly built one of the fittest, most disciplined bodies in tech.

Not for aesthetics.
For freedom.

Here are the 5 principles behind his peak performance philosophy:


1) The Body Is the First Operating System

He treats training like maintenance – not motivation.
If the hardware fails, the software is useless.

• Minimalist routine.
• Daily movement.
• No extremes.


2) Fasting for Focus, Not Fat Loss

He fasts to sharpen attention, not chase abs.

“Comfort dulls the signal. Hunger sharpens it.”


3) Simplicity Over Supplements

No pills. No powders.

Just:

• Sleep
• Sunlight
• Whole food
• Stillness

Most men don’t lack hacks; they lack fundamentals.


4) Digital Minimalism = Mental Power

He built Telegram… and barely uses it.

No feeds.
No dopamine chasing.
Total sovereignty over attention.


5) True Wealth = Autonomy

He didn’t build Telegram for fame –
He built it for independence.

• A strong body.
• A quiet mind.
• A life no one can control.


Most billionaires flex their possessions.
Durov flexes discipline.

Because the highest status isn’t luxury –
It’s mastering yourself.


If you’re an executive or business owner building companies

But neglecting the one system you can’t outsource – your body

💬 DM “SYSTEM”

I work exclusively with founders and leaders
who want energy, clarity, and longevity to match their success.

You built a fortune.

But you let your body fall into debt.

You didn’t plan to become “the overweight executive.”
But somewhere along the way… you settled.

You mastered markets,
Crushed targets,
Provided for everyone else

But the man in the mirror?
You left him behind.

Now you’re the leader with:

• A powerful title – and painful joints
• A $30k watch – and a bankrupt body
• First-class seats – and second-rate energy

If your team treated their standards
the way you treat your body, you’d fire them.

You’d never tolerate mediocrity in your company.
But you’ve accepted it in yourself.

This isn’t about abs.
It’s about integrity.

Money can’t hide a soft body.
Status can’t disguise slipping standards.

You didn’t lose discipline.
You lowered expectations.

It’s time to raise them back.

💬 DM “STANDARD”

If you refuse to be the leader with success on paper and weakness in person.

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