Hey Reader,
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​Most people overcomplicate fitness. But here’s the truth: small improvements in key areas give you massive returns.

Take your VO2 max, for example.

In 2018, researchers found that improving your VO2 max from the bottom 25% to just average (50th percentile) was linked to a 50% reduction in all-cause mortality.

Push it to the top 50-75%? That’s a 70% reduction.

How to Build a High-Performance Body & Live Longer

VO2 max is the maximum amount of oxygen your body can use at the cellular level—which is why high-intensity training is the best way to improve it.

Try this:

• 30-second all-out effort (bike, rower, sprints, stairs, sleds, hills)
• 90-second recovery
• Repeat for 20 minutes
• Two HIIT sessions per week = plenty of work

No fluff. Just a simple, science-backed way to live longer, feel better, and perform at a higher level.

Muscle = A Faster Metabolism

(From Dr. Andy Galpin, PhD)

Did you know the majority of your resting metabolism is determined by your lean muscle mass?

• One pound of muscle burns an extra 6-10 calories per day
• Muscle is the biggest factor in determining your “fast” or “slow” metabolism
• This is why men tend to have faster metabolisms than women—more muscle, more energy burned

People tend to look for all the tricks and ideas to improve their metabolism. But the biggest lever any of us have is how much lean muscle we have.

The lesson: Lift heavy. Build muscle. Burn fat faster.

A Practical Approach to Tracking Calories (Even If You Hate It)

Tracking what you eat is like tracking your finances.

Is it fun? Not really. But does it show you where you're off track? Absolutely.

That’s why most people avoid it—it forces them to see the gaps.

Here’s a simple method that works without obsessing over every bite:

• When you change goals or feel off track, track everything for one week.
• You’ll get a clear picture of what’s working and what’s not.
• Most people eat the same foods daily—this helps you adjust without micromanaging.

You don’t have to measure everything forever. Just long enough to make smarter choices.

My Lower Body Workout (Get Strong & Athletic)

Want bigger, stronger, and more athletic legs? I put together a workout on Instagram that you'll love. Watch it here.​

SPONSORED: The Triple Threat Muscle Program

Here’s How Men Over 30 Can Build a Strong, Lean, and Powerful Body—Without Wasting Time in the Gym.

That’s exactly what you get with the Triple Threat Muscle Program.

This isn’t a generic plan. It’s designed for men over 30 who want to build a strong, powerful body that looks as good as it performs.

• Perfect for former athletes who want to get back in shape
• No wasted time—every workout is efficient & effective
• Built for real life: Get jacked without living in the gym

If you’re serious about transforming your body, this is for you.

​Click here to get the program now.​

''It is not a daily increase but a daily decrease. Hack away at the inessentials.” – Bruce Lee
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When in doubt, simplify what you're doing.

That’s it for this week. Keep training hard, keep pushing, and keep it simple.

– Eric