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.

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.

________

Most men will read this and do nothing.
High-performing men over 40 won’t.

If you’re a business owner or executive over 40
battling low energy, stubborn fat, or fading drive…

💬 DM “LEVEL.”

I’ll show you how I restore testosterone and performance
without fads, gimmicks, or guessing.

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

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)

JSESSIONID

li_at

I help CEOs & founders drop 20-40 lbs and build muscle in 3 hours/week | Trusted by 500+ clients at Amazon, Meta, Tinder, Shopify & Accenture

Brian Lennon

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 reclaim their energy, without sacrificing their business.

(Results guaranteed or you don't pay)

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

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.

________

Most people want to live longer.

The elite want to live better.

If you're an executive over 40 who wants to build a body that lasts, not just burns out by 55:

💬 DM "HEALTH"

I'll show you how my clients drop 20-40 lbs, optimize VO₂ max, and train for longevity without sacrificing their business.

(Results guaranteed or you don't pay)

I help CEOs & founders drop 20-40 lbs and build muscle in 3 hours/week | Trusted by 500+ executives at Amazon, Meta, Tinder, Shopify & Accenture

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)

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 taking on 3 high-performing executives who want to:

🔥 Drop 30+ lbs of fat
💪 Add 5–10 lbs of lean muscle
⚡ Rebuild energy, focus, and capacity

This is not coaching for beginners or bargain hunters.

It’s for high-level operators ready to treat their body like their business, with precision and investment.

If that’s you

 💬 DM “RESULTS” and I’ll see if you’re a fit.

You don't need to run to lose fat.

Here are 7 ways to drop 20-40 lbs without cardio:


1. Lift Heavy 3-4x Per Week

Strength training preserves muscle while you lose fat.

Every pound of muscle you keep burns 6 calories per day at rest (not huge, but it adds up).

More importantly: heavy lifting improves insulin sensitivity, which is critical for fat loss after 40.

Squats, deadlifts, rows, presses. 45 minutes. Done.


2. Prioritize Protein (1g Per Lb of Goal Weight)

Protein has a 20-30% thermic effect; your body burns calories digesting it.

It also preserves muscle and keeps you full.

Most people under-eat protein and wonder why they're always hungry.

Target: 150-200g per day if you want to lose 20-40 lbs.


3. Fix Your Sleep (7-9 Hours)

Poor sleep ruins fat loss by spiking cortisol and increasing hunger hormones (ghrelin).

You'll crave sugar, overeat, and store fat, especially around your belly.

Most people treat sleep like it's optional.

It's not. It's the foundation.


4. Use Intermittent Fasting (16:8 Window)

Eating within an 8-hour window makes it easier to stay in a calorie deficit.

It also improves insulin sensitivity and reduces inflammation.

Not magic, just a tool that makes fat loss easier.

Eat 12pm-8pm and drop 20-40 lbs without tracking calories.


5. Walk 10-15K Steps Daily

Low-intensity movement burns fat, lowers cortisol, and doesn't interfere with recovery.

It's also easy to fit into your day (walking meetings, phone calls, lunch breaks).

No need for cardio torture. Just move more.


6. Optimize Your Hormones

If your testosterone is below 600 ng/dL, fat loss will be harder.

If your cortisol is spiking all day, you'll store belly fat no matter how clean you eat.

If your thyroid is sluggish, your metabolism is broken.

Fix the biology first. Then everything else works.


7. Take Full Rest Days

Overtraining spikes cortisol, which forces your body to store fat.

Rest days optimize recovery and hormone balance.

Most people think more is better.

Sometimes, less is more.


Bottom line:

You don't need cardio to lose fat.

You need:

• Strength training
• Protein
• Sleep
• Strategic fasting
• Daily movement
• Optimized hormones
• Rest

Fix the biology. The body follows.


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

💬 DM "OPTIMIZE"

I'll show you the exact system my clients use to lose fat, optimise hormones, and reclaim their energy, without running a single mile.

(Results guaranteed or you don't pay)

Juan Medrano

Running for fat loss is a scam.

You'll spend 30 minutes burning 400 calories.

Then eat 400 calories in 30 seconds standing at your kitchen counter at 9pm.

Congratulations. You just wasted an hour of your life.

Here's what the fitness industry won't tell you:

Cardio doesn't make you lean.

It makes you tired, hungry, and still fat.

→ You run 5 miles 
→ You're starving after 
→ You eat 800 extra calories "because you earned it" 
→ You gain weight

The math is broken.

You cannot out-cardio a bad diet.

I've coached 500+ executives who tried:

• Running every morning before work
• Peloton classes 6 days/week
• Orange Theory until they're burnt out

None of them lost weight until they fixed their diet.

Here's the truth:

Cardio is great for your heart, lungs, and longevity.

But if your goal is fat loss? It's the worst ROI on your time.

Fat loss is 90% what you eat, 10% how you train.

The leanest people I know barely do cardio.

They eat protein at every meal, they don't snack after 8pm, they lift weights 3-4x/week and do a lot of walking.

That's it.

No running. No HIIT classes. No burning 600 calories to "earn" a pizza.

You want to lose fat?

Fix your diet first. Add cardio for health, not fat loss.

30 minutes of cardio = 400 calories burned (maybe)

Not eating the chips = 400 calories avoided (guaranteed)

One requires an hour of suffering.

The other requires 30 seconds of discipline.

Choose discipline.


If you're an executive who's been running, spinning, or grinding cardio for months and still can't drop the weight:

💬 DM "LEAN"

I'll show you how to lose 20-40 lbs by fixing your diet first, then we'll add cardio back for health and performance, not fat loss.

(Results guaranteed or you don't pay)

Men spend $2,000/month escaping stress.

Golf trips. Vacations. Whiskey nights.

But never fix the stress that's slowly killing them.

Most men chase relief through travel, gadgets, and "self-care" splurges.

But they ignore the cause:

Their nervous system.

Because a calm mind isn't luxury.

It's leverage.

A regulated nervous system gives you:

• Mental clarity = faster thinking, fewer mistakes
• Lower cortisol = better testosterone and recovery
• Deep sleep = sharper mornings and longer lifespan

Here's how my executive clients rebuild calm, focus, and longevity, without disappearing into the Himalayas:


1. Train Your Body to Handle Stress

Your body is your stress buffer. The stronger it is, the less life rattles you.

Protocol:

• Strength train 3x/week
• 10-15K steps daily
• Finish with 2 minutes cold exposure
• The body learns calm under load.


2. Sleep Like Your Life Depends on It

Because it does.

Protocol:

• Consistent bedtime + wake time
• No caffeine after 2pm
• Cool, dark room (65-68°F)
• Magnesium glycinate before bed

Deep sleep repairs the man you broke today.


3. Get Full Labs Done Every 6 Months

Because burnout leaves a paper trail.

We test:

• Cortisol (morning + evening)
• Testosterone
• Thyroid panel
• Inflammation markers

If you wouldn't run your business blind, don't run your body that way.


One of my clients was spending $3K/month on stress relief, golf trips, wine tastings, spa weekends.

But he was still exhausted, snapping at his team, and gaining weight.

We didn't tell him to stop golfing. We fixed his nervous system.

Within 90 days:

• Down 28 lbs
• Cortisol normalized
• Sleeping 7-8 hours
• No more crashes

He still golfs. But now he's enjoying it, not using it to escape.


Most men keep spending $2K/month escaping stress.

The elite fix the stress and keep the golf trips.

I'm only taking on 8 new clients this month (currently at 5/8).

If you're an executive who's tired of managing stress with vacations and whiskey and want to actually fix it:

💬 DM "CALM"

I'll show you the exact protocol my clients use to regulate their nervous system, drop 20-40 lbs, and reclaim their energy.

(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)

• 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 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)

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.

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. If you're an executive who's tried diets before but can't keep the weight off:

I help men drop 20-40 lbs using bloodwork-backed protocols, not generic meal plans.

We optimize testosterone, cortisol, and insulin first. Then the fat comes off naturally.

💬 DM "FIT" if you want the same system my clients use

(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.

________

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

💬 DM "OPTIMIZE"

I'll show you the exact system my clients use to lose fat, optimise hormones, and reclaim their energy, without running a single mile.

(Results guaranteed or you don't pay)

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.

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)

Your kids don’t listen to your words.

They become your standards.

You build your career with precision
But you build your body on leftovers.

They see when you skip workouts.
They see when you drag through the door empty.
They see when discipline is something you talk about, not live.

You think you’re teaching hard work.
But you’re teaching self-neglect.

You think you’re showing love.
But you’re showing burnout.

If you can’t lead yourself,
you’re not leading a family.
You’re merely financing one.

One day, your son will repeat your patterns
And call it “providing.”

Your daughter will marry a man just like you
Present in wallet, absent in strength.

They don’t need more of your money.
They need a standard worth inheriting.

Raise it.

A client told me his 12-year-old son asked why dad doesn't play basketball anymore.

He didn't have an answer.

Six months later, his son joined him for morning workouts.

That's legacy.

The fix isn't another workout plan you'll quit in 3 weeks.

It's engineering your body the same way you engineered your career:

• Protocol-driven training that works around your schedule, not against it
• Hormone optimization so you're not running on fumes by noon
• A system that doesn't require willpower, just execution

You don't need motivation. You need a framework.

Legacy isn’t what you leave behind.
It’s who they become because of you.

If you’re a father tired of preaching excellence while living on fumes…

💬 DM “LEGACY.”

I don’t coach dads chasing motivation.
I rebuild leaders who refuse to pass down weakness.

Your low testosterone makes you weak. 

Most men ignore the signs.

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

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

Here's how to fix it:


1) Eat These Three Foods Together

• Brazil nuts (selenium)
• Sardines (omega-3s)
• Pumpkin seeds (zinc)

All three are involved in testosterone production. 

Do they work better together? Maybe. 

But if your sleep is garbage and you don't train, food won't fix it.

Foundation first.


2) Use Hot-Cold Therapy

Cold exposure temporarily raises cortisol, then your body adapts. Saunas have cardiovascular benefits.

Neither will "balance hormones" on their own. They're supplements to sleep and training, not replacements.


3) Train at the Right Time

Testosterone peaks in the morning. 

But that doesn't mean morning training produces more testosterone.

The truth: Heavy lifting raises testosterone regardless of time. 

Consistency beats timing.

Train when you'll actually show up.


4) Sleep Like a King

Testosterone is made while you sleep.

To maximize it:

• Magnesium glycinate before bed
• Room at 65°F
• No screens an hour before bed

This is the only point that's 100% non-negotiable. 

Most men sabotage everything here.


5) Natural Testosterone Boosters

Your body doesn't "adapt" to supplements in a week. That's bro-science.

The reality:

• Ashwagandha: Helps with stress, modest effect
• Tongkat Ali: Some research, limited
• Boron: Involved in T metabolism, small effect
• Cistanche/Fadogia: Use caution (Fadogia has toxicity concerns)

Consistency matters more than rotation. 

And supplements only work if sleep, training, and stress are handled first.


6) Remove Hidden Testosterone Killers

"Toxins cut testosterone in half" = fear-mongering.

What's real:

• Filter your water (removes contaminants)
• Minimize plastics (endocrine disruptors are real)
• DIM/calcium d-glucarate: Modest effect on estrogen metabolism
• Read your personal care labels

Good practice. But sleep, training, stress, and calories matter 100x more.


7) Eat Carbs at the Right Time

Post-workout carbs lower cortisol and support recovery.

Does this "free up testosterone"? 

Indirectly, by lowering cortisol. It's not a direct T boost.

Smart strategy if calories are adequate. Useless if you're starving yourself.


Here's the real stack:

• Sleep 7-8 hours
• Train heavy 3-4x/week
• Manage stress
• Eat enough calories
• Get bloodwork

Everything else is noise.


If you're over 40 and tired of low energy, weak performance, and declining testosterone:

💬 DM "TESTOSTERONE"

I'll show you how to rebuild your energy, strength, and hormones using real science.

(We start with bloodwork to know exactly where you are.)

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 to stop guessing and start optimizing:

I work with founders and senior leaders who are done with generic advice and ready to see what's actually broken in their biology.

Here's what happens:

1) You run these 10+ labs
2) I interpret every marker (not just "high" or "low")
3) We build a protocol to optimize energy, body comp, and longevity

I only take a handful of clients each month.

💬 DM "HEALTH"

(Results guaranteed or you don't pay)

You're fixing low testosterone backwards.

Supplements won't work if these 5 factors are broken.

Here's the exact sequence to naturally optimize hormones:


1. Belly Fat

Your midsection is stealing your testosterone.

Visceral fat contains aromatase enzyme, which converts testosterone to estrogen. The more fat you carry, the more conversion occurs.

Result: Lower total testosterone and even less of it available to use.

Start here:

• Drop 7-10% of your body weight
• Lift heavy 3x per week
• Walk daily


2. Sleep Deprivation

Five-hour nights are castrating your hormones.

Most of your daily testosterone release happens during deep sleep. Even one week of poor rest can drop your T levels by 10-15%.

Fix this:

• Protect 7-9 hours every night
• Fix snoring or apnea
• Keep a consistent sleep schedule


3. Muscle Mass

Your biceps talk to your brain and your belly.

When you lift, your muscles release signaling proteins called myokines that improve insulin sensitivity and reduce inflammation, both critical for testosterone production.

Low muscle mass means poor blood sugar management and runaway inflammation.

Train smart:

• Full body 3x per week (push, pull, squat)
• Short conditioning 1-2x per week
• Cardio-only plans don't cut it


4. Insulin Resistance

Can't manage glucose? Can't manage hormones.

High blood sugar wrecks testosterone by reducing SHBG and damaging the Leydig cells in your testes that produce it.

The cure is movement:

• Lift weights
• Walk 8-10K steps daily
• Eat protein with every meal


5. Chronic Cortisol

Live in fight-or-flight and your testosterone suffers.

Chronic stress and excessive endurance training keep you catabolic—muscle breaks down, recovery stalls, and testosterone's anabolic effects get blocked.

High cortisol suppresses GnRH, which signals your body to produce testosterone.

Lower cortisol:

• Focus on strength work (limit excessive endurance training)
• Use breathwork or short walks
• Protect your sleep


Other factors that matter: Alcohol (15+ drinks/week), elevated prolactin, and SHBG dysfunction.

But these 5 are where most men fail.


If you're an executive dealing with low testosterone, belly fat, and no energy:

💬 DM "OPTIMIZE"

I'll show you the exact bloodwork protocol and system my clients use to naturally optimize hormones and drop 20-40 lbs.

(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.

taplio

Oliver Anwar's Linkedin Analytics

Oliver Anwar

Performance ScoreOliver Anwar's LinkedIn Performance

What is Oliver talking about?

Oliver Anwar's Best Posts (last 30 days)

Ready to grow your LinkedIn presence?

taplio

.css-6ytdur{background-image:linear-gradient(284deg, rgba(39, 43, 72, 1) 0%, rgba(33, 47, 183, 1) 100%);color:transparent;-webkit-background-clip:text;background-clip:text;}Oliver Anwar's Linkedin Analytics

Oliver Anwar

Performance Score.css-goub6s{font-size:var(--chakra-fontSizes-md);font-weight:500;color:var(--chakra-colors-gray-600);display:block;margin-top:var(--chakra-space-1);}Oliver Anwar's LinkedIn Performance

What is Oliver talking about?

Oliver Anwar's Best Posts .css-1emoo84{font-size:var(--chakra-fontSizes-md);font-weight:400;color:var(--chakra-colors-gray-600);}(last 30 days)

Ready to grow your LinkedIn presence?

Oliver Anwar's Linkedin Analytics

Performance ScoreOliver Anwar's LinkedIn Performance

Oliver Anwar's Best Posts (last 30 days)