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!

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

If you're new here, welcome! Iron Alliance is a place for ambitious, hard-working men who are sick of leaving potential on the table, and are working towards becoming the best version of themselves through fitness, nutrition, personal development, mindset and business. This is a supportive, positive community and place to make new friends, network, and overall encourage one another to show up for themselves and make themselves & those that love them proud. I'm super excited to help transform the way you approach nutrition, training and to get you in the best shape of your life.. *Drop in the chat who you are, where you're from, what you do for work, and what your fitness & professional goals are! Can't wait to meet you all!*

If you're a man who's truly serious about hitting your fitness and personal development goals, it's important to set non-negotiable habits that you never miss on... For example: Daily Must Hits: 1. 10,000 steps 2. 7-8 hours of sleep 3. Hit 200g of protein 4. Training session at the gym These all seem super simple, but if you take these seriously and never miss, in 90 days you'll become unrecognizable, as long as you're eating in alignment with your goals and training your ass off, you're gonna transform not only your physique but your mindset. Gratitude and self love are expressed through action and discipline, no one's gonna hit your goals and change your life for you... Let's crush it together guys, comment any questions you have!