Best Health Advice I Can Give

Lean hard contracting muscle is far more metabolically active than average muscle

Larry Scott, the first Mr. Olympia, theorized that flexing muscles to the point of cramping would burn off intramuscular marbling within a month, and that in 2 to 3 months it would burn off most fat for someone who didn't appear obviously overweight. However, even with added sprinting, strict dieting, and deep stretch/hard flex techniques applied to most exercises, few people achieved the dramatic results he claimed. While the concept didn't hold up well from a top-down perspective (i.e., for average individuals trying to get lean), it does appear to work from a bottom-up perspective; meaning it's effective for those already very fit. For example, a 200 lb man with rock-hard, cramp-capable muscles may have a BMR 600-700 calories higher than a 240 lb man with the same amount of muscle fibers but softer, less active muscle tissue. If both eat the same, the heavier man may gain 60-70+ lbs in a year. At a certain point, the physical effort of carrying excess weight might close that metabolic gap slightly - but not without consequence. This is why dieting is the ideal time to begin Scott's techniques: start with deep stretch/hard flex movements, study his 'fat burning ring of fire' concept, and increase your range of motion from the bottom of each lift. Once lean, work to make every muscle capable of contracting to the point of cramping (safety disclaimer: always consult a doctor). When you reach that level of control and density, you may be able to maintain leanness without obsessively tracking calories — unlocking a key part of the secret that separates the merely fit from the effortlessly lean.

Avoid Harmful Habits

• Dont smoke its a disgusting habit.
• Limit or avoid alcohol excessive drinking is unnecessary.
• Stay away from drugs and vaping.
The Dangers of Vaping
• Stay away from seed oils, soybean oil, canola oil, corn oil, vegetable oil. Best oils are coconut oil, olive oil (not for cooking) and you can also use butter, ghee, beef tallow.
• Avoid junk food, fast food, and vending machines they are as addictive as vaping.

Daily Essentials for Health

• Stretch every day.
• Get fresh air and sunshine.
• Exercise regularly even just a walk is beneficial.

Hygiene tips from a Victorias Secret model

• Spinach & celery smoothie once a week, detoxes the body and makes sweat odorless.
• A mango or kiwi a day balances PH and can remove odor.
• Oatmeal & honey mask heals acne scars.
• Drink containing chia seed (always soak before consuming, but you can just buy it already in drink form) (or lychee drink) is a good drink due to omega 3 in chia and vitamin C in lychee.
• Marvis toothpaste and a diet without teeth staining foods/drinks is good for white teeth.
• Colostrum reduces bloat & inflammation.

Fat Loss & Weight Management

If overweight (i.e., actual fat), lose it sooner rather than later – the longer you carry excess fat, the more damage it does.

Effective Diet Approach for Fat Loss:

• Three months on & 1 to 2 months off : cycling diet and training prevents burnout.
• Simple, satisfying meals:
  • Omelets with rich cheeses, garlic, and onions.
  • Frittata for breakfast (8 eggs, 2oz feta, 2oz ricotta cheese, 1 sauteed onion, 8oz steamed spinach, 8oz sauteed mushrooms, 1 red bell pepper, 1 carrot, ethiopian seasoning from Penzeys, turmeric, 1/4 tsp himalyan salt, ground pepper; topped with 4 slices swiss cheese.) mix eggs, spices, feta & ricotta and set aside. Sautee onions, add mushrooms to sautee with 1tsp of cooking wine, add carrot and red bell pepper, add spinach. Once cooked stir in with the uncooked eggs/feta/ricotta/spices. Butter up a casserole pan, then fill and top with swiss cheese. 45min at 450, after 5 min cover w/ foil.
  • Salmon casserole (15 oz can salmon, 3 eggs, cheese layer in middle, cheese layer on top, 1 onion, 4 carrots, 1 red bell pepper, 1/3 cabbage, ethiopian seasoning from Penzeys, turmeric, himalyan salt, ground pepper) for lunch/dinner. Drain can salmon, remove skin and crush any bones inside, add 3 eggs and mash to get consistency good and set aside. Sautee onions, add carrots and bell pepper. Combine ingredients and add spices, stir again. Butter up a casserole pan, then fill halfway and add cheese and then the rest of the way and top with swiss cheese. 45min at 450, after 5 min cover w/ foil.
  • Grapefruit diet: Eating 6 organic grapefruits a day when grapefruit is in season is cleansing, though this may be too much for many people; always ask your doctor.
  • Carb cycling: Either 3 or 5 days of low carbs and 1-2 days of high carbs, or varying between 1,2 or 3 carb meals a day.
• Walking and weight lifting complement the diet.
• Simplicity = easier to follow and saves money.

My Personal Fat Loss Results:

• 2007 to 2010: Lost 80 lbs.
• 2017 to 2020: Lost 105 lbs (after a car accident).
• 2010 to 2016: Maintained fitness consistently.
• Nov 2024 to present: As of March 2025, I've lost 49.4lbs so far (stay tuned.)

Keys to Keeping Weight Off

• Avoid overeating.
• Avoid eating after 6 PM (except a protein shake after a workout or a small protein snack).
• Get adequate rest.
• Take notes of foods that make you feel less fit/healthy or more bloated/inflammation; don't eat them.
• Go for walks often.
• Jump on a mini trampoline for a couple minutes each morning.
• Workout with weights 3x a week to start, up to 6 days a week; twice weekly for maintenance if too busy or even twice a day for short periods of time.

Longevity & Youthful Aging

Its easy to live a long life if you follow these three rules:

• Don't drink alcohol.
• Don't smoke.
• Don't be obese.

Following these will give most people a lifespan of 85 to 100 years.

A 110 year old man in great health named Bernando LaPallo credited his health to eating the following on a regular basis: garlic, honey, dark chocolate, cinnamon & olive oil. He lived to 114, his father was a doctor who lived to 98 and told him not to eat red meat (except lamb) and avoid fast food like hot dogs & french fries.

Maintaining Youth & Joint Health:

• Collagen is key for both appearance and joint health.
• Stem cell treatments (facials, joint repair) : top advancements come from Panama.
• Peptides : promising developments in pharmaceuticals.
• NMN supplements (for longevity) : but beware, NMN loses effectiveness within 30 days due to short shelf life of the product (so you can't really stock up on it.) NR (nicotinamide riboside) may be the best option until affordable shelf stable NMN is available and NAD+ isn't orrally active, in medical IV by a doctor it's not beneficial unless one has nerve damage. If using NMN, if active when consumed; 500mg twice daily doubles the NAD+ in your system; restoring it to youthful levels and this gets 90% of the benefits generally.

If you take care of yourself, you can be strong in your golden years; here's Mike Brown in his 60's overhead pressing what most guys in the gym use for squats.

Final Thought on Self-Image

Work on your self image. A healthy person shouldnt think theyre fat. The goal is health, strength, and longevity: not just a number on the scale.