Dan Martell - February 21, 2025


How I Got Abs in 90 Days (Using Principles)

Topics
micronutrients sarcopenia traveling and meal prep drinking calories & hydration
Hosted by
Dan Martell
Mentioned
Alan Brian Johnson Peter Drucker Krispy Kreme Cinnabon Macros
Broke people buy stuff, rich people buy time The most important skill

Episode Stats


Length

18 minutes

Words per minute

229.49

Word count

4,152

Sentence count

231

Harmful content

Misogyny

4

sentences flagged

Toxicity

7

sentences flagged

Hate speech

3

sentences flagged


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

11 Health Principles To Transform Your Body And Mind In 90 Days And Keep It Off While Traveling As a Busy Entrepreneur In This Episode: 1. It's Not How Much You Eat, It's What You Eat 2. Don't Eat After 6 PM 3. Avoid the Dragon 4. Don t Eat After 8 PM 5. Stop Eating After 9 PM 6. Avoid The Dragon 7. It s Easier to Avoid The Temptation than To Slay It

Transcript

Transcript generated with Whisper (turbo).
Misogyny classifications generated with MilaNLProc/bert-base-uncased-ear-misogyny .
Toxicity classifications generated with s-nlp/roberta_toxicity_classifier .
Hate speech classifications generated with facebook/roberta-hate-speech-dynabench-r4-target .
Topics generated with Qwen2.5-3B-Instruct.
Hosts, guests, and mentioned names generated with spaCy (en_core_web_sm), reconciled against Wikidata.
00:00:00.000 I'm going to share the 11 health principles to transform your body and mind.
00:00:04.120 They're what I use to go from soft 20% to a shredded 6% body fat in 90 days.
00:00:09.420 And keep it off while constantly traveling as a busy entrepreneur.
00:00:12.780 Anyone can use these to get fit fast,
00:00:14.940 even if you've tried every fad diet and workout routine out there.
00:00:18.020 So here's how to transform your body.
00:00:19.700 Starting with principle number one, it's not how much you eat, it's what you eat.
00:00:24.160 See, a lot of people talk about calories.
00:00:26.180 Let me tell you this, micronutrients is how you feel.
00:00:30.240 calories is how much you weigh, but macros is how you look. See, most people think that it's
00:00:36.160 about calories, but I'm telling you, you could eat the crappiest calories in the world. If you eat
00:00:40.580 a bunch of Cinnabon or freaking Krispy Kreme donuts, you might hit your calorie goals and 0.93
00:00:45.900 you might even lose weight, but you will feel like crap because you don't have the right 0.80
00:00:49.280 micronutrients. You need the vitamins. You need the minerals. You need that to control your energy,
00:00:53.660 to maintain good immunity, your mood, even your recovery post-workout is all about your
00:00:58.260 micronutrients. Macros is a completely different game. Your macros are your protein, your carbs,
00:01:03.080 and your fats. And what's unique is you need the right type of macros for your specific goals to
00:01:08.020 actually sculpt your body. If you don't understand how to do this, you can go into a cut, into a
00:01:13.060 caloric deficit, lose the weight. You actually have the ability on your reverse diet up if you've
00:01:16.960 dialed in your macros to actually use that and your insulin to put on lean muscle mass. Most
00:01:22.380 bodybuilders know it. Most people that are on a diet never get there. But it's not just about
00:01:27.520 what you eat to transform your body, let's get serious when you eat. Which brings us to principle
00:01:32.420 number two, don't eat after 6 p.m. I first learned this concept from my coach, Alan, because I realized
00:01:39.120 that I would make bad decisions after 6 p.m. Honestly, most cravings, most cheats, most moments
00:01:45.220 of weakness happened after 6 p.m. And Alan just said, you shut it down at 6 p.m. So what do you
00:01:49.600 mean? He goes, you just shut it down at 6 p.m. At 6 o'clock, you stop eating. There's no discussion.
00:01:53.200 There's no conversation. You have to eat within that window, so shut it down. It's funny because
00:01:57.080 if you listen to Brian Johnson, the blueprint guy who wants to live to like 400 years old,
00:02:01.080 he says the same thing. He said, old Brian used to make bad decisions after 4 or 5 PM. And I just
00:02:06.000 decided to take that optionality off the table. You got to do the same thing. Here's why it's so
00:02:10.560 powerful. First off, if you look at your eating pattern, you probably follow the same thing. You
00:02:14.600 snack at night, you eat because you're hungry. Just take it off the table. It's the easiest way
00:02:19.340 to ensure there's no calorie sleep. The other thing is your digestive system follows your
00:02:24.020 circadian rhythm and you need time to rest. You need the ability for your body to relax and
00:02:30.460 recover. If you're eating, you're literally kicking it back into high gear right when you're about to
00:02:34.840 go to sleep. The cool part is it also creates a natural 12 hour fast without effort. Some of you,
00:02:39.940 if you don't eat, you know, until 8am, you can get a 14 hour fast. The longer your body has time to
00:02:45.280 actually feed off of its own energy source, the better you're going to feel mentally and you're
00:02:50.600 recovery but stopping to eat late night meals and snacking can be really hard if you don't follow
00:02:55.480 this principle which brings us to principle number three it's easier to avoid the dragon than to slay
00:03:00.620 it when i was 17 i ended up getting a lot of trouble and found myself in rehab and i dealt
00:03:05.400 with addictions and demons and it was a tough period of my life but i learned something in
00:03:10.020 rehab that's applied to every aspect of my life since then which is my environment dictates my
00:03:15.880 choices and one of the ideas that they shared with me is that it's easier to avoid the dragon
00:03:21.640 avoid the temptation than to slay it see a lot of you guys try to focus on willpower and mental
00:03:26.540 toughness i would just take the option out of your house most people sit there and they have
00:03:30.920 family members that have pantries and cabinets and drawers full of junk food for me with food
00:03:36.300 i had to get rid of it i had to make it the option that it's not even in the house why would i keep
00:03:40.860 things in my house to tempt me that in a moment of weakness i would make a bad decision so 0.85
00:03:45.700 literally i'm asking you go in there grab all the crap food all the bad decisions all the leftovers 0.86
00:03:51.220 i know some of you guys but i don't want to waste food great put it in a bag bring it to the homeless 0.99
00:03:55.300 shelter i don't know what you want to do with it it just can't end up in your mouth your environment
00:04:00.260 will beat your intentions every day so here's how to avoid the dragon number one don't keep trigger
00:04:06.100 foods in your house the other day my beautiful friend ellie brought over homemade peanut butter 0.97
00:04:12.260 chocolate chip cookies it was the most beautiful cookie in the world i had one bite and i knew
00:04:16.420 immediately had to be removed from my home couldn't keep it around me had to go at least i know avoid
00:04:22.420 the dragon don't keep it because those trigger foods are going to cause me to make even worse
00:04:26.340 decisions number two don't go down the candy aisle if you're at a grocery store and you're shopping
00:04:31.620 there is an aisle called the candy aisle it's the sugar aisle it's processed sugar aisle it's
00:04:35.540 the place where all the bad decisions are made i know you gotta go get gum but ask somebody else
00:04:38.900 else go pick it up for you don't go down that aisle it is a bad decision avoid the dragon don't
00:04:44.460 try to slay it number three 20 minute rule eat and wait if i feel inclined to make a bad decision
00:04:52.040 instead of just a hard no sometimes i'll just set a timer i set that timer for 20 minutes and i look
00:04:57.420 at my phone i said look i'm gonna wait when this thing goes off i'm gonna then make a decision
00:05:02.420 most of the time i also eat an apple because i figure maybe my blood sugar is a little low and
00:05:06.880 and I need to bring it up.
00:05:07.720 So I have an apple, it's low in calories.
00:05:09.820 I wait those 20 minutes.
00:05:11.040 I would say nine times out of 10,
00:05:12.600 I decide not to make a bad decision.
00:05:14.460 Using that 20 minute rule creates space
00:05:16.440 between the emotion to wanna eat
00:05:18.800 and the decision to actually put something in your mouth.
00:05:20.940 And most of the time you will make a better decision.
00:05:23.340 Number four, replace, don't remove.
00:05:25.720 So if you have a sweet tooth,
00:05:27.320 find something like protein, chocolate, peanut butter cups.
00:05:30.000 I do that with the Quest bars.
00:05:31.000 They have incredible options.
00:05:32.940 Don't have a whole bunch
00:05:33.820 because you might find the whole bunch gone.
00:05:35.360 just replace them with healthy alternatives.
00:05:37.780 I saw this incredible recipe the other day
00:05:39.540 for cottage cheese chips.
00:05:41.280 That's awesome.
00:05:42.120 So if you're kind of a chip person,
00:05:43.240 make some cottage cheese chips,
00:05:44.580 and all of a sudden it's high protein snacking,
00:05:46.740 all night long, just don't eat after six.
00:05:48.600 But it's not just about what you eat.
00:05:50.240 Which brings us to principle number four,
00:05:52.060 measure what matters.
00:05:53.320 It's kind of funny because I always weighed myself.
00:05:55.640 Wake up in the morning, jump on the scale,
00:05:57.100 report into my coach.
00:05:58.420 But the previous coach I worked with
00:06:00.140 never asked me to weigh my food,
00:06:01.920 to measure my food, to measure my macros,
00:06:03.960 which seems obvious looking back
00:06:05.580 because I was measuring other areas of my life,
00:06:07.320 just not my food.
00:06:08.140 I love this Peter Drucker quote that is,
00:06:10.360 if you can't measure it, you can't manage it.
00:06:12.480 So measure your food.
00:06:13.800 There's a few things that I do to keep me on track.
00:06:15.760 Number one, ensure that I get the right macros and calories.
00:06:19.000 Like I said, caloric deficit is what I weigh,
00:06:21.760 but macros is how I look.
00:06:23.560 And I'm always trying to OD on proteins.
00:06:26.880 You gotta make sure you hit your macros, your proteins,
00:06:29.100 your fats, and your carbs appropriate to where you're at.
00:06:32.240 So measure those things.
00:06:33.480 Second thing is I always travel with both scales.
00:06:36.120 I travel with a food scale and I travel with a weight scale.
00:06:39.120 First thing in the morning, I report in what I weigh.
00:06:41.260 Right after that, I eat, but I measure all the food
00:06:44.000 so that I know exactly what to enter and track my macros.
00:06:46.760 Number three, removes decision-making.
00:06:48.820 The cool part is by doing it this way,
00:06:50.740 I don't want to create decision fatigue.
00:06:52.780 I wanna set it and forget it.
00:06:54.540 Every time I go to eat,
00:06:55.720 I already know what I'm supposed to eat
00:06:56.980 because I have meal planning.
00:06:58.160 I don't wanna think about it.
00:06:59.460 I don't wanna sit there and look at a menu
00:07:01.160 and go like, I should eat this, but maybe I'll order that.
00:07:03.360 That's where you get yourself in trouble,
00:07:05.200 but to transform your body, it isn't just about eating right,
00:07:08.120 which brings us to principle number five,
00:07:09.980 aim for hypertrophy.
00:07:11.380 This one evaded me for a long time
00:07:13.240 because I always thought that to look good,
00:07:15.600 I just had to lose fat.
00:07:17.020 But what I've learned since then
00:07:18.880 is that the whole point is to build muscle.
00:07:21.800 Why?
00:07:22.640 There's this thing called sarcopenia,
00:07:24.240 which is the body's process of eating muscle
00:07:26.980 the older you get.
00:07:27.820 Have you ever touched an old person 1.00
00:07:29.180 and their muscle feels like a bag of milk,
00:07:31.420 just the skin and there's nothing in there?
00:07:33.200 That's what it is.
00:07:34.520 And usually around the age of 35 to 40,
00:07:36.780 you start to have your body do this.
00:07:38.620 So if you don't put on lean muscle,
00:07:40.920 then it's not there later in life.
00:07:42.980 And the crazy part is most old age injuries
00:07:45.880 are directly correlated to a lack of muscle.
00:07:48.640 They trip and they can't brace themselves
00:07:50.600 on the small fall.
00:07:51.760 And all of a sudden they go down
00:07:52.680 and they twist their knee, hurt their ankle.
00:07:54.460 Then it's a game of operation to operation.
00:07:56.800 All of a sudden they haven't been moving for six months.
00:07:58.800 And I've seen it over and over and over again.
00:08:01.680 If you don't put lean muscle mass on when you can,
00:08:05.460 the older you get, the quality of life goes down.
00:08:08.340 The cool part is muscle also increases your metabolism,
00:08:11.720 meaning, fun part, you can eat more without gaining fat.
00:08:15.460 That's just a fact.
00:08:16.520 Your muscles burn more calories than lack of muscle.
00:08:19.300 So the more muscle you put on,
00:08:20.740 the more space you have in your macros
00:08:22.820 to be able to have some fun throughout your week.
00:08:24.700 And I gotta tell you, it's just a great place to get
00:08:27.120 where you've got the stability, the strength
00:08:29.700 to be able to feel good about yourself
00:08:31.420 and also show up and put out some power.
00:08:33.640 Like if you gotta defend yourself,
00:08:35.720 you don't wanna be easy to kill. 0.78
00:08:37.520 The whole point is to be hard to kill. 0.97
00:08:40.320 H to K means you need lean muscle mass.
00:08:42.980 But now, how do you build that muscle?
00:08:45.320 Which brings us to principle number six,
00:08:47.440 lift the same, look the same.
00:08:49.240 I also heard my trainer, Alan, say this all the time.
00:08:51.740 Lift the same, look the same.
00:08:53.360 If you're lifting the same week over week,
00:08:55.680 don't be surprised if you don't look any different.
00:08:57.940 And it's funny because you go to the gym,
00:08:59.280 you see all these people working out,
00:09:00.920 sweating doing the thing week over week over i've seen people years in the gym and they haven't
00:09:06.040 changed their body composition or their physique at all see the same effort same outcome so how do
00:09:11.400 we change everything we need to understand this concept called progressive overload training which
00:09:16.200 is essentially you want to increase your volume and you switch body parts so you may be in a six
00:09:21.080 week block and you'll focus on certain types of movements to hit different body parts and you want
00:09:25.240 to max out every time you go to the gym you want to figure out are you in the rep range of 12 to 15
00:09:30.120 If you're easily getting 15, increase the weight.
00:09:32.720 Log it.
00:09:33.240 Next time you go back, are you able to get 12 to 15?
00:09:35.900 No, you can only get 10?
00:09:36.820 Cool.
00:09:37.120 Stay there, but lift harder.
00:09:39.460 Last few reps, try to go 11, 12.
00:09:42.000 Once you get back up to that 15, increase the weight.
00:09:44.720 That is progressive overload.
00:09:46.220 And the cool part is you safely increase weight
00:09:48.800 week over week.
00:09:50.040 You don't just go in there and go like a cowboy 0.86
00:09:52.100 and put a bunch of plates on the bench press
00:09:54.160 and then try to push something and impress all your friends
00:09:56.260 and pull a muscle,
00:09:57.040 and then you can't work out for three months.
00:09:58.660 That's literally the thing that takes people out
00:10:01.040 from making progress is injury.
00:10:03.460 So the whole idea for me and how I train my clients
00:10:06.000 is to avoid movements that could cause injury.
00:10:09.180 If you do that, you stay in the game to get the game.
00:10:11.680 And your body adapts to stress.
00:10:13.600 You need to increase it.
00:10:15.340 If you don't increase the level and volume of stress
00:10:18.000 you put on it, the weight, the strength, the effort,
00:10:20.780 then you're not gonna increase your ability
00:10:22.660 to lift more and change your body.
00:10:24.400 But to gain muscle and strength, you need the right fuel.
00:10:26.980 Which brings us to principle number seven,
00:10:29.500 travel with your food.
00:10:30.640 See, most people give up their gains when they travel.
00:10:33.700 I've seen client after client, go on vacation,
00:10:36.560 come back, put on three, five pounds, and I'm like, why?
00:10:39.240 Have you ever considered that you could go on vacation
00:10:41.900 and actually come back leaner, come back healthier?
00:10:44.680 It's actually not hard.
00:10:45.740 I'm gonna tell you how to do it
00:10:46.800 because most people don't believe me, but I just did it.
00:10:49.260 I got back from Australia and Bali with the family,
00:10:51.740 came back leaner.
00:10:52.820 Well, I learned this the hard way
00:10:54.160 when I did this thing called Project Visible Labs.
00:10:56.100 and the whole time I was doing this for 90 days,
00:10:58.820 essentially cutting my whole body
00:11:00.280 and changing my composition, I traveled.
00:11:02.720 I did like six trips, vacations, family stuff,
00:11:06.080 the holidays, because I didn't want anybody to go like,
00:11:08.680 oh, it was easy for you.
00:11:09.820 You just hibernated in your basement and did your thing.
00:11:12.100 No, I went and lived and still got fitter.
00:11:14.880 How did I do that?
00:11:16.060 I got good about my meal prep.
00:11:17.560 So how do you find food when you're out there traveling?
00:11:19.860 First off, contact the local gym on where you're going
00:11:23.040 that's meant for bodybuilders.
00:11:24.420 My tip is ask them if they have a hip thrust machine.
00:11:27.140 If they have a hip thrust machine,
00:11:28.560 they probably are the place that the bodybuilders go.
00:11:31.640 Most of those gyms have a relationship
00:11:33.440 with a meal prep company.
00:11:35.060 Number two, order the food before you get there.
00:11:37.200 The cool part is, is those meal prep companies,
00:11:39.180 most of them, you can give them your macros
00:11:40.840 and they'll literally deliver you food
00:11:42.960 made specifically for your macros
00:11:44.760 or at least close enough to it.
00:11:46.380 I always like to do lunch and dinner.
00:11:48.300 Number three, get a hotel with a fridge.
00:11:50.260 Then I call the hotel and I ask them for a fridge.
00:11:52.280 I ask them for a microwave
00:11:53.360 and I make sure I have a plate and my cutlery
00:11:55.460 and essentially I do my breakfast in my hotel room
00:11:58.360 and I do my lunch and my dinner.
00:11:59.720 Even if I have to go out to eat, I'll eat before I go out
00:12:02.200 and then just order a protein side to hit my macros 0.99
00:12:04.720 where I'll talk about more later.
00:12:05.980 The key is, is to be prepared
00:12:07.840 and order your meal prep on the go
00:12:09.960 in the city you're traveling to
00:12:11.580 so you don't have to make those decisions at restaurants.
00:12:13.880 And if you want my help with that,
00:12:15.660 find me on Instagram and DM me YouTube Fitness
00:12:18.300 and we'll see if you'd be a fit. 0.86
00:12:19.700 But I only wanna work with people that are serious.
00:12:21.540 But there's one thing you consume
00:12:23.380 that you need to watch out for.
00:12:25.140 Which brings us to principle number eight,
00:12:27.160 don't drink your calories.
00:12:28.800 When I was in my 20s and 30s,
00:12:30.460 I was one of those late night entrepreneurs.
00:12:32.440 I would stay up till two or three in the morning
00:12:34.160 because that's when I felt I did my best work
00:12:35.920 and then I would sleep in.
00:12:37.160 Energy drinks with a bunch of sugar or soft drinks
00:12:39.640 or any other kind of vice
00:12:41.340 that just had a bunch of sugars that I didn't need.
00:12:43.780 I was drinking my calories.
00:12:45.620 You don't even realize it, but for some people,
00:12:47.620 half their calories on a daily basis
00:12:49.540 this comes from liquids, from the things they drink,
00:12:52.580 that if they just got rid of that,
00:12:53.820 it would change the game for them.
00:12:55.080 The truth is most calories are invisible.
00:12:56.940 It's not just what's on your plate,
00:12:58.580 but what happens in between meals.
00:13:00.200 Right off the bat, it's just not balanced nutrition.
00:13:02.820 You don't wanna be drinking calories
00:13:04.600 and trying to track those macros.
00:13:06.140 The other issue is liquid calories don't make you feel full.
00:13:09.280 So you could drink a bunch of stuff, have a sugar high,
00:13:11.320 and then just absolutely crash
00:13:12.580 and then feel hungry right after.
00:13:14.060 And the crazy part is there's hidden sugars and fake sugars.
00:13:16.940 I mean, all over the place.
00:13:18.220 It's just the way they report it,
00:13:19.480 They know that they're doing low-cal options
00:13:21.300 or diet options.
00:13:22.480 That stuff will mess with your gut.
00:13:24.480 Stick to water, black coffee, or tea only.
00:13:26.720 But it's not just about removing bad drinks from your diet,
00:13:29.480 which brings us to principle number nine,
00:13:31.540 drown yourself in water.
00:13:33.860 Most people are chronically dehydrated.
00:13:36.600 I can't tell you the amount of people that come up to me
00:13:38.520 and they're yawning and they're tired.
00:13:39.720 And I'm like, have you drank enough water today?
00:13:41.340 They're like, what does that have to do with anything?
00:13:43.600 The truth is, is your body needs water,
00:13:45.720 especially if you're working out, you're moving around,
00:13:47.480 walking a lot and you're not drinking a glass of water all the time when i'm on meetings i'll
00:13:51.480 literally ask people everybody show me your glass of water they show me their glass of water go good
00:13:55.080 let's chug it boom i now know i'm getting the best version of them on the other side of chugging that
00:13:59.480 water most people just drown themselves in other stuff and they don't get enough water and that
00:14:04.280 makes them feel hungry all the time which then leads to making bad decisions dehydration causes
00:14:09.240 more cravings poor recovery bad decision it makes your heart work way harder than anything else and
00:14:14.280 And what you wanna do instead is drink one liter
00:14:16.400 within one hour of waking up.
00:14:18.220 As soon as I wake up,
00:14:19.360 I literally pour myself a filtered glass of water,
00:14:21.920 put a little bit of lemon, a little bit of salt,
00:14:23.540 and I drink that because I wanna rehydrate
00:14:25.600 and provide some electrolytes to my body.
00:14:27.400 Most people don't know this,
00:14:28.660 but you actually burn calories by breathing at night.
00:14:31.500 That's actually where the calorie burn comes from
00:14:34.320 is your breath.
00:14:35.280 That's a crazy idea.
00:14:36.500 So you're probably massively dehydrated
00:14:38.560 as soon as you wake up.
00:14:39.520 So I walk around with a liter of water
00:14:41.400 and I just fill it up
00:14:42.640 but I make sure I try to get three or four of those a day
00:14:45.140 to make sure that I know I'm hydrated.
00:14:47.500 And here's a fun little way to do it.
00:14:49.240 Do you get a clear piss before noon?
00:14:50.980 Try to get enough water to get a bathroom break
00:14:53.520 with some clear pee, then you know you're well hydrated.
00:14:55.840 But the truth is you will end up going out
00:14:57.680 for food once in a while.
00:14:58.880 So here's the right way to do it.
00:15:00.760 Which brings us to principle number 10, load up on protein.
00:15:04.140 I mean, one of the games I play with myself
00:15:06.300 is to overdose on protein.
00:15:08.040 When I say that, I mean like I'm always trying
00:15:10.480 to find lean protein sources when i go to a restaurant my favorite thing to do is go straight
00:15:15.440 to the add-on section and see what protein options they have because you can find chicken you can find
00:15:21.120 tuna you can find eggs and it's for like seven bucks ten bucks and what you don't realize is
00:15:25.440 most restaurants will allow you to order just the sides without the whole plate so for 30 bucks
00:15:31.600 oftentimes i can get a hundred grams of protein lean without making bad decisions with a saucy 1.00
00:15:38.240 salad or some bad decision like nachos and pizza now i know that sounds crazy and most people will
00:15:44.240 look at you like you're weird but my rule is you have to be willing to be misunderstood for a long
00:15:49.280 period of time to get any results in this world if this is new to you i want to teach you a few
00:15:53.600 things first off you have to increase the amount of protein you're having and fill up on it well
00:15:58.160 i don't want to look too bulky and i think protein is not good for my indigestion i'm telling you
00:16:02.480 most people are not eating enough protein check with your doctor but definitely increase number
00:16:07.840 two, look for chicken breast, steak, fish, eggs on the go. I mean, I will do beef jerky, but it's
00:16:14.100 high in sodium. So I don't love to do that. I'm just looking for high protein options with low
00:16:18.440 calories. And I try to make sure I front load those before I make any other food decision.
00:16:22.560 Number three, ask for no seasoning oil or salt. Just put it on the side. But if you want to
00:16:27.540 transform your body and your mind, none of this matters if you burn yourself out, which brings us
00:16:32.680 principle number 11, prioritize your sleep. Sleep isn't rest, it's reconstruction. I need you to
00:16:38.820 understand this mental model. It's not about getting enough rest. It's literally allowing
00:16:43.600 yourself to recover. Now I get it. Most people think I'm crazy because I get up at 4am most
00:16:48.320 mornings, but most people don't realize I'm going to bed at 8.30, 9 o'clock. I'm getting seven to
00:16:53.540 eight hours and I have incredible sleep. Now what I do is I set an alarm for when I go to bed. See
00:16:58.920 most people, their problems in life would be sorted and solved if they just went to bed on
00:17:03.880 time. Think about it. My dad used to say nothing productive happens after 11 PM. Why are you up so
00:17:08.820 late? Go to bed. And the crazy part is your recovery happens during sleep. If you want to
00:17:14.140 get the results of all that heavy lifting of all that effort with your nutrition and you don't
00:17:19.340 sleep right, you don't get the results. The crazy part is people see me and they go, Oh, he must be
00:17:24.200 on TRT or some kind of growth hormones. The truth is whole foods, hard work. I call it testosterone
00:17:30.140 E and C for effort and consistency. But the truth is, is growth hormones peak during your deep
00:17:36.100 sleep. That's why sleep is so important to me. The people that need you to be around,
00:17:41.280 that need your energy, that need you to show up with focus and have the capacity to be able to
00:17:47.240 protect them, to serve them, to play with them, need you. You know, most people would die for
00:17:53.340 their kids, die for their family. Could you live for them? Could this be the moment you make your
00:17:58.600 health a priority? That's my question to you. Now, if you want to see how I got visible abs in 90
00:18:03.640 days, click the video and I'll see you on the other side.