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1- Normal is living with disease or obesity in 2026
72% of American adults are overweight or have obesity. 40% have obesity. 1 in 10 have severe obesity. 1 in 8 have diabetes, and 1 in 4 of those don’t know it. 2 in 5 have prediabetes, and 8 in 10 of those don’t know.
-If you feel average, you are already in danger.
-You need to be the exception. You can’t just be pushed around by life and expect to figure it out later.
2- Obesity doesn’t kill you next year. It bills you for decades and causes you a ton of necessary pain and discomfort.
-Joke about if I die, I die
-Not that, it’s living with pain and discomfort. Think of how horrible feeling sick is.
-Versus normal weight, a first heart event is about two-thirds higher in men and almost double in women.
-Death from any cause is only about 18% higher. That’s why people feel fine.
The daily bill: high blood pressure, high blood sugar, fatty liver, sleep apnea, sore joints, heartburn, fatigue, and not being able to do the thing you like.
The late bill: heart disease, stroke, kidney disease, some cancers, dementia, harder surgeries.
Once again, “You don’t just die sooner. You spend more years sick.”
3- Waiting is the expensive mistake
-Muscle fibers start leaving in your 30s
-if you don’t lift. Lost fibers don’t grow back like they did at 25. After 40 or 50, the same workout and the same protein do less.
-Unused fitness drops about 10% a decade after 30. The least-fit group has about 4 times the death risk of the most fit.
-Bone is a deposit account you fund young. (if you want strong bones you need to start right away)
-Best time to better was yesterday, let this be your wake up call. The work you do today will equip you for a better tomorrow.
4- The minimum week that actually moves this
At the very least
-7-10k steps a day
-Lift weights 3-5x week at approparite rir’s
-Protein 1 gram per lean mass
-80/20 rule
-Take care of rest and recovery
-Sleep 7-9 hours
-This isn’t the ceiling, this should be your baseline.
5- What that floor is worth
-By doing those things consistently
You will have 50% less risk for diabetes
-50% less chance of dying
-Bulletproofing yourelf for longer longevity and ability
(Investing in yourself is so key - website)
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