#1 Move daily
The body wants to move. Our largest muscle group - aka our legs - is our ultimate lifeline. Coming straight from my 90 year old grandpa: "Cory, keep your legs strong. That's the key to living a quality life."
Bonus: regularly training legs keeps your hormones cranking too.
#2 Eat quality food
You must keep your insulin levels stable. The worst thing you can do is spike your insulin multiple times a day with sugary shitty food. Doing this will 100% make you crash and make fat loss damn near impossible.
Eat quality foods consistently and watch your body fat percentage drop.
#3 Lower body fat percentage
I used to weigh 240 lbs and looked much older than I should have. Why did I look older? Because I my body fat percentage was so high. I started to look like a completely different person.
Look, I'm not saying you have to be 8% body fat, but I do believe and recommend that you stay below 20%.
#4 Alcohol in moderation
It's extremely important to consume alcohol in moderate amounts. Of course, I enjoy drinking a few pints, but too much alcohol is a recipe for disaster. Lack of quality sleep and a lack of motivation across the board.
Keep your drinking habits in check.
For starters, I sleep only 5-6 hours every night. Before you start throwing all kinds of hate my way of "You need 7-8 hours minimum every night," hear me out.
Ever heard of the Whoop strap? I wore their strap for several months because I was curious about the quality of my sleeping patterns. The data that was collected spoke for itself.
It's important to understand that many factors come into play here. My diet, training, recovery, hydration, relationships, etc. were all aligned. Long story short, 5-6 hours is what I needed.
#6 Daily mental work
The mind is the master of the body, plain and simple. What are you going to do with yours?
To reduce stress and stay in a good state of mind, I suggest finding something to do each day that brings you peace.
Even though I often make mistakes in these areas, I'm always striving to improve. I hope you found this helpful!