The single most important thing in your control on a daily basis to decrease all cause mortality risk and increase your longevity is to simply hit 8k+ steps per day - this may seem a little daunting especially as a busier person, but taking a 10-15 minute walk after your meals is an incredible way to stack these steps, improve digestion, insulin sensitivity, decrease blood pressure and a host of other benefits. IN ADDITION: if your goal is to get into a calorie deficit and lose fat, hitting a consistent amount of steps increases your NEAT (non exercise activity thermogenesis) aka all the calories you burn that isn't directly cardio or high intensity exercise. You can't just pull your calories down forever, it def helps to increase your activity as well so you aren't starving yourself. Walking is SUPER MF underrated! Most people just aren't nailing the basics consistently, let's not overcomplicate the hell outta this!

Nootropics are cool and all, but the single best thing you can do for your brain health and overall cognition is simply just consistent cardiovascular exercise. The increased circulation helps supply the brain with additional oxygen & blood flow which only promotes improved brain cell function! Don't neglect your cardio! 20-30 mins of moderately difficult cardio 3-4x per week is more than sufficient to reap all the benefits here - PLUS your heart and lungs will thank you for doing so!

Sometimes it's easy to succumb to the idea that your level of personal fitness & discipline surrounding your physicality is completely disconnected from your business or level of income. This couldn't be more false, sure there are lots of business owners doing well financially that don't take care of their bodies. This doesn't mean they wouldn't be even more of a killer in all aspects, if they just applied that same work ethic and persistence to their fitness as well. How you do one thing is how you do everything, why wouldn't we want to create the most impressive, capable version of ourselves.... If we want to enjoy the fruits of our labor, we can't neglect our physical health - you're just shooting yourself in the foot and justifying being less than your best for some reason or another. Do you agree? Let me know what you think the comments!

How’s it going @Garrison Sakes my name is Aj I have been a fitness coach since 2017 now I work directly with coaches since 2020 good connecting with you