The Health Blueprint For A Long, Wealthy And Happy Life.

It’s so common these days.

Most people are visibly fat.

Most people are always complaining of hunger and fatigue.

Most people’s physical health is crippling day by day.

This is caused by the fact that many people are living a sedentary lifestyle where they don’t exercise. On top of that, most people are constantly eating junk food.

Therefore it goes without saying, that many people are walking around with a soon-to-explode timebomb.

This timebomb according to scientific research, is going to lead to their immature death.

Can you imagine one day collapsing and dying of a heart attack because you are fat?

 I seriously don't wish that for you, my friend.

Anyway, if you are planning to follow your dreams, accomplish your life mission, and above all enjoy a long healthy, and happy life, then this letter is going to show you a blueprint for that.

This letter is based on science-supported evidence.

There is no fluff. Only real facts.

You can start applying the principles immediately and set yourself up for a holistic healthy life and enjoyment many excessively fat and sick people never get to experience.

Here is a story…

One Sunday morning in July, my neighborhood friend called Kim rang me. It was a call I honestly didn’t expect at that time because we hadn’t been talking for about two weeks or so. For a moment, I thought it was some girl. But ah, my man ringing me in the morning.

So there I held my phone, standing at the black gate. The sound of a barking dog cut through the air twice as I inserted my key into the hole. With my left hand. While sliding my right-hand thumb up my phone to receive Kim’s call.

Then I started talking after the call connected.

After a happy and full of laughter call, Kim and I agreed to meet in the few minutes that followed. I was down to it because yo, I needed to talk to someone face-to-face and unwind from that week’s work.

So Kim and I met.

Now listen.

When I laid my eyes on Kim from about 50 meters, I was delighted. Guess why? Kim looked so unusual. What kind of unusual? Well…

Let me take you a little back.

At the beginning of our friendship, Kim and I genuinely and instantly connected. And I noticed that Kim was a bit fatter than a man should be. So I became interested in educating and helping my good friend in matters of diet and fitness. One of my prominent lessons to him was about fat loss. Because Kim had asked me how to reduce his belly fat. I was happy that he accepted me and offered me a chance to be the person advising him on that.

So as I was saying, Kim once asked me:

What can I do to get rid of this big tummy?

I knew sending him to the gym would not be perfect for him. Because I know for someone who has not done any form of exercise in his life, starting at the gym can be quite difficult and even intimidating. I wanted to make it simple, enjoyable, and irresistible for Kim to start.

So I told him this.

Begin doing some morning roadwork while heavily focusing on walking and sprinting rather than jogging. And then be mindful of what you eat.

That was my simple advice.

One day I took Kim and showed him a short, good, and beginner-friendly route for morning roadwork. Today, I’m happy to report today that Kim has been walking and even took his wife for an evening walk. Kim has also been running on a treadmill in his apartment. Kim told me also that he has started to cut buying food from the supermarket. All these practices are great ways to begin your fat loss and general fitness journey.

And now back to today.

Kim’s visible fat belly was hugely reduced.

Of course, I am not saying he had grown abs like Bruce Lee. I am saying that he looked so good in clothes.

Kim was so lively and cheered up. Kim is slowly becoming fit and the reason?

Daily walking and cutting out junk food.

Kim told me this personally and I was so delighted to hear that.

I know a few weeks are not enough to guarantee a lifetime of fitness.

But this short transformation and improvement story of Kim is what brings me to the sauce of today's letter.

The Health Improvement Blueprint.

As a health and fitness enthusiast, I am interested in setting and living a life of example by myself being healthy, lean, and above all happy. That is why today I am giving you a list of 7 things I am doing to guarantee me a long and healthy life so that I fulfill my life mission and make my stay here on earth worthwhile. I have been doing and practicing a lot of these things for over 3 years now. I can testify together with tens of thousands of others that these practices work, are working, and will always work. You can take these practices and apply them to your own lifestyle immediately, and be assured of improved health and physical appearance, no matter your body size or shape. Of course, God’s will always prevail but your health is always in your hands. Let’s go…

1. Maintaining a lean waist. Science has revealed that carrying a lot of fat around your waist increases your chances of dying early. Of course, the extra fat around your waist exposes you to problems like diabetes, cancer, and high blood pressure. A lot of fat around your waist also messes up your hormones, makes you weak, and reduces your mental focus. My flex is actually being lean around my waist. Not a brag, just a straight fact. Check out my physique on Instagram to see it for yourself. Anyway, you need to eliminate the excess fat around your waist and keep it off for good. How to do that, you’ll find out shortly.

2. Avoiding ultra-processed food. For so long I have been a guy feeding on plenty of real natural foods. My daily diet consists of things like avocado, beans, milk, eggs, meat, watermelons, bananas etc. I don’t want to lie to you that I never eat bread or soda. No. But my technique of avoiding ultra-processed food is simple and you can steal it right now. My technique is simple. 80 percent of my food is clean and the rest is some processed stuff that I enjoy and don’t mind having. For example buns with avo and sauerkraut, some cookies. Dates. Or maybe some juice and gin. I only get to take such things occasionally. They are not my daily cup of tea. On top of that, I have successfully replaced normal cooking oils with healthy oils like olive oil and ghee, and pork lard for cooking. My friend Kim also knows I stopped using margarine on bread and instead use avocado. From how I feed, I rank above the average dude who eats junk day and night. Not a brag…

   On to the next point.

3. Walking. On most days(like yesterday) I go for over 2-hour walks alone in the forest. Walking has been found to be the simplest way to begin your fitness journey. Make it faster instead of slow and lazy. Walking fast is good for your heart and burns a lot of calories. Do you see what It did to Kim in a few weeks?

4. Resistance training. What is resistance training? It is simply using force to build your body by working out. I hope by now you know that resistance training is for everybody. And it will not give you an abnormal body. What it will do is this. Make you stronger and fight that extra fat lying around your body. It will lighten up your body and you will climb stairs without sweating. On a personal note, I started at home by doing push-ups on the bed. Today I can lift up to 97kg in the gym. I will write more in future letters about different exercises for strength training. But for now, get started doing hard exercises that make you strain and sweat more than just the normal roadwork. You can start at home by doing squats and pushups etc. Or at the gym. Resistance training is one of the best ways to reduce your belly fat and become lean. Now you know it.

5. Manage your stress. We are living in a really disturbed world where many people are constantly stressed by just about anything. From social media to daily TV news and other people. But there is some good news. Science has proven that taking some time away and being alone from these stressors lightens the stress load and brings back balance to your life. Manage your stress by walking, meditating, fasting, reading a novel, minimizing social media, massage, etc. Exactly the same things I practice every week. You too should.

6. Sleep. Many people like living the joke of 4 hours of sleep in the name of hustling. My question. What happens when you die and leave behind all that you toiled for without enjoying it? To me, it has been a minimum of 7 hours most nights. And that is what science recommends.

7. Finally. Socialize. We as humans are social beings. Our survival depends heavily on how we relate with other people. Said Robert Green. Even though solitude is great, going out and talking and meeting with people is crucial to a long and happy life. I strive to keep up with boys and family. And that gives me a sense of belonging, something which gives me motivation to live longer so that I can enjoy good company. On top of that, going outside exposes me to more stories.

There you go. So…

…I know you’ve heard the expression; health is wealth.

And if you are yet to believe that, I encourage you to see life that way. Because when you become sick you won’t wish to buy a car. You won’t wish to date someone or to travel to a new place. You won’t be wishing to have fun. Your only wish when your health is ill would be to get well. That is why I have sent you this letter. To tell you the classic things you need in order to stay at the top of your health, go after your goals, and enjoy life every day. Get started with any of these practices once you finish reading. Last call. Please share this message with someone you know. Cheers.