I'm turning 46 this year. If you're in your 40's read this:

1. This is your make or break year for health. Yes, you can change at any year but it will get harder each year that passes. 2. You can have 1000 problems in life until you have a health problem. Then you only have one.

3. A luxury that no one realizes is a luxury is having zero health problems. 4. Your 40s is not middle aged. Average life expectancy is 77 years old, so middle age is 38.5. Want to extend your life past 77? Give a fuck about your body.

5. Get your body in shape so you can be at your best now and don't become a burden to your family later on. 6. Data informs decisions. Weigh yourself daily. Measure the waistline every month. Get your bloodwork checked every 6 months. What you measure is what you manage.

7. Want to look and feel like you're in your 20's? The first step is getting your body metabolically healthy. 8. You don't stop lifting because you get old. You get old because you stop lifting. Lifting weights is a non-negotiable in your life like brushing your teeth.

9. Getting control of your eating is the beginner stage of self mastery. Eating 3 nutrient dense meals a day keeps the doctor away. 10. Protein is the most important macro for aging. We need to eat .8 to 1 gram of protein per pound every day as a lifestyle.

11. Adopt a mindset of being a sleep athlete. Get at least 7-9 hours every night. Use a sleep tracker. This is the best drug for high performance. 12. Create a sleep sanctuary. Set up your environment so great sleep is automatic. Here's a free guide to fix your sleep:

13. Walking is the most underrated exercise on the planet. It decreases stress, improves brain health, burns calories, and when done after a meal improves blood sugar and digestion. 14. Getting at least 8k steps/day is associated with a 40-53% lower risk of all-cause mortality.

15. Adopt some form of cardio that you enjoy doing. It doesn't matter what it is. The best cardio is you don't realize you're doing. 16. Mobility is the secret to feeling amazing. Do dynamic stretches like the ones below to avoid injury and increase movement capacity:

17. The older you get the more alcohol affects you. Drinking is empty calories and is associated with an increased risk of several types of cancer. Every day you get buzzed takes 3-4 days away from you. 18. If you can't eliminate alcohol then severely limit it from your life.

19. Your diet is more than the food you put into your body. It's the information you take in. 20. Be a master of sunk cost fallacy. Time is a non-renewable resource and climbing up the wrong ladder is the worst use of it.

21. Apply the theory of constraints to life: There are constraints that hold you back from your potential. One by one you must eliminate these constraints so you can live your best life. 22. Understand 2nd and 3rd order consequences. Every decision has multiple reactions.

23. Pick up a hobby. Something that has nothing to do with your work or family. Make it fun. This is how you stay young. 24. Hang around people younger than you. They will invite new ideas and light a fire under your ass to do more with yourself.

25. Don't be the person who says, "Wait til you get to my age". Be the person who laughs at people who say that shit. 26. A sign of being a good parent is whether your kids want to hang with you when they're adults. If that's a goal you need to invest the time now.

27. Being a parent is a human right of passage. It's one of the only ways to love something more than yourself. 28. When you become a parent you realize how hard it is to raise a child while juggling multiple responsibilities. This makes you appreciate your parents more.

29. The best thing you could do for your kids is love your partner. 30. The example you set for your children will become the behavior they see as normal when they grow up. 31. Break your generational curses so your kids don't have to deal with them as they grow up.

32. Your kids will tell you the truth while everyone tries to not hurt your feelings. Listen to them and take their feedback seriously. 33. Your partner will give you hints at where you're not showing up. Ignore it enough times they'll stop telling you (and you don't want that).

34. The goal is not to retire. It's to be useful for as long as you can while doing something you enjoy doing. 35. Make it a point to find people who share your values and, preferably, inspire you to be better. Community and camaraderie are keys to living a long life.

36. A good life is focused on regret minimization. 37. The top regrets of the dying: Not living true to oneself, working too hard, not expressing feelings, losing touch w/friends & not choosing happiness 39. The best advisors on the planet: Your 8 year old and 80 year old self.

40. Know the difference between earned status (ie. great family life) and borrowed status (ie. Rolex). Lean more on the former than the latter. 41. The best status item is a healthy body. Can't be bought. Must be earned.

42. You need a mission in life. Something you care about that drives you. We're purpose driven machines. We either choose our purpose or it will be given to us (and you won't like it). 43. The richest person in the world is the person who knows when he has enough.

44. Create a vision for your life. Set 5 year, a 3 year goal & 1 year goals. Break the 1 year goal down into quarterly projects & tasks. Set those tasks in your weekly calendar. Each day will be dedicated to knocking down a task. This is how you make your vision a reality.

45. Believe that life begins after 40 and every year is better than the last. Perception is objective and will always dictate your reality. 46. Don't take anything I say at face value. I'm just a dude on the internet. Test it out and see for yourself.