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May 22, 2023

The human body isn’t built to sit around for 16 hours a day.

A sedentary lifestyle leads to:

  • Poor sleep
  • Bad memory
  • Less productivity
  • Less bone density
  • Poor blood circulation
  • Weight gain & obesity
  • Poor cognitive function
  • Musculoskeletal problems
  • More risk of chronic diseases
  • More risk of mental health disorders

If you don’t exercise regularly – you’re not healthy.

If you think fitness is for bodybuilders – you’re wrong.

Fitness is for everyone.

This newsletter explains why you need to exercise.

This newsletter explains how you can take care of your health in the least amount of time.

You don’t need to dedicate your life to the gym.

If you’re thinking:

“I don’t have time for exercise”

Then the harsh truth is:

You will live a shorter life.

A  2012 study shows  that going on a brisk walk for 150 minutes per week leads to living 3.4 years longer on average.

But – who wants to live longer if you’re in pain and suffering, right?

Good news is:

Regular exercise improves your quality of life as you get older too.

Improved Physical Health

Exercise leads to less chronic disease and physical ailments common in older people.

Better Mental Health

Exercise stimulates the production of endorphins – lifting your mood.

Exercise also promotes better sleep and reduces stress, anxiety and symptoms of depression.

Improved Bone Health

Exercise improves bone density and reduces the risk of osteoporosis and fractures – these are common in older people.

Improved Cognitive Function

Exercise helps prevent cognitive decline associated with aging,

Including diseases like dementia and Alzheimer’s.

Exercise also increases blood flow to the brain and stimulates the production of growth factors.

This promotes the health and survival of neurons (nerve cells).

Maintained Mobility and Independence

Exercise helps you maintain the ability to do everyday tasks.

From carrying groceries to climbing stairs without needing help.

Many people believe all old people get fat and weak.

This is false.

Regular exercise prevents muscle loss and keeps you fit and strong as you age.

The people getting fat and weak as they age are the people who don’t exercise.

The human body deteriorates when you don’t maintain it.

Regular exercise makes you better.

Regular exercise makes you:

  • Feel better
  • Look better
  • Work better
  • Get treated better

Regular exercise and good nutrition fixes issues like:

  • Brain fog
  • Low energy
  • Feeling crap
  • Low productivity

And all you gotta do is:

  • 150 mins of walking per week (30 min walk 5x a week)
  • 30 – 45 min weight lifting sessions 2x per week (4 sets per muscle group maintains muscle)

That’s all.

Less than 4 hours of exercise a week for a better quality of life.

Still think you don’t have the time?

What’s worth more to you than good health?

I’ve gone through many periods when I didn’t work out at all.

When I was eating crap and sitting around – I felt like crap mentally and physically.

This became easier to notice when I started taking fitness seriously again.

When I take a week or 2 off exercise:

  • I have less energy
  • I feel less confident
  • My chronic back pain gets worse

The crazy part is:

When I have low energy – walking on my under desk treadmill gives me more energy.

When I’m working out and chasing my fitness goals:

  • I eat better
  • I smoke less
  • I focus better

When I’m working out and eating well:

  • I work better
  • I work longer
  • I create more
  • I’m more productive

Starting the day with a morning workout makes me feel accomplished before the day starts.

Morning workouts remind me I’m capable of doing hard things and pushing through the pain.

This makes daily life challenges easier to conquer.

I’m a better version of myself when I’m working out and eating well.

  • I feel better
  • I look better
  • People treat me better
  • I’m more fun to be around

Exercise has more benefits than losing fat and gaining muscle.

Here are 8 reasons you need to be exercising:

1. Longer life

You already know that going on a brisk walk for 150 minutes per week leads to living 3.4 years longer on average.

An extra 3 years of life for a 30 min walk every weekday is a good deal, right?

And you already know regular exercise leads to a better quality of life in your later years.

Don’t wanna be in pain and fragile when you’re old?

Exercise is the answer.

2. Better sleep

Regular exercise helps you:

  • fall asleep faster
  • get deeper sleep
  • improve your sleep quality

Exercise reduces daytime sleepiness.

Exercise helps you stay alert during the day and makes you sleepy at night.

Exercise increases hormones that help you sleep like seratonin and melatonin.

Exercise reduces stress, anxiety and depression systems – leading to better sleep.

3. More energy

Exercise improves cardiovascular health – making your lungs and heart work more effeciently.

Meaning you won’t get tired and out of breath as easily.

Weight lifting increases muscle strength and endurance – meaning your muscles won’t fatigue as easily.

This makes it take less effort to complete tasks.

Exercise leads to better sleep – better sleep means more energy.

Exercise stimulates brain chemicals and hormones like:

  • endorphins
  • adrenaline
  • dopamine
  • serotonin

This makes you feel happier, more relaxed and less fatigued.

Exercise helps your body regulate blood sugar and keep your insulin levels stable.

This helps maintain your energy levels – especially for people with insulin resistance or type 2 diabetes.

Exercise improves your mood and mental health – which can translate into more physical energy.

Exercise stimulates the growth of new mitochondria within muscle cells.

This improve your body’s capacity to produce ATP – the molecule that provides energy for cellular functions.

4. More confidence

Being fit and handsome makes you more confident.

Feeling happier, relaxed and energized gives you a confidence boost too.


Setting and acheiving goals makes you more confident than you could imagine.

Lifting a weight you thought you could never lift…

Sticking to a diet and losing fat…

Getting 30k steps when you’re aiming for 10k.

Accomplishing these goals gives you a sense of achievement money can’t buy.

5. Helps with addiction

Exercise helps reduce cravings and eases withdrawal symptoms.

Exercise stimulates the production of endorphins – raising your mood.

This helps mitigate feelings of withdrawal that occur when recovering from substances.

Exercise helps you get better sleep – problems sleeping is a big issue when recovering from addiction.

Exercise is proven to reduce stress and anxiety levels – both of these can trigger relapse.

Exercise boosts your mood and reduces symptoms of depression – reducing the risk of relapse.

Exercise boosts self-esteem and confidence – this helps you stay committed to recovery.

A regular exercise routine gives you a healthy structure and habit.

This helps you fill the time that you used to spend on substance use.

The easiest way to get rid of a bad habit is to fill the time with good habits.

6. Better brain health and memory

Exercise stimulates growth of new neuronal connections – this is called brain plasticity.

Brain plasticity is crucial for learning and memory.

Exercise boosts the production of BDNF (Brain-Derived Neurotrophic Factor).

BDNF is a protein that helps:

  • the connections between neurons (synapses)
  • the survival of nerve cells (neurons)
  • the growth of new neurons

These are essential for learning and memory.

Exercise increases heart rate – this pumps more oxygen to the brain and aids the release of hormones that help the growth of brain cells.

Exercise increases the size of the hippocampus.

The hippocampus is a part of the brain involved in memory and learning.

Increasing it’s size leads to improvements in spatial memory.

Exercise reduces inflammation and insulin resistance.

This promotes the health of brain cells and supports the function of the hippocampus.

Exercise slows down brain aging and the changes in the brain that cause memory loss.

7. Promotes creativity and productivity

Exercise increases the release of endorphins.

This helps your creative thinking and increases motivation to work.

Exercise enhances blood flow to the brain.

This gives the brain more oxygen and nutrients – this helps improve cognitive functions.

This leads to:

  • better memory
  • better concentration
  • better cognitive flexibility

This helps creative thinking and productivity.

Exercise allows your subconscious mind to work on problems or ideas while your conscious mind is focused on the exercise.

This puts your brain on autopilot and gives you creative insights.

Exercise breaks up your workday and makes the daily grind less monotonous.

This resets the brain and gives you a fresh perspective.

This enhancies creative thought processes and boosts productivity.

Exercise stimulates brain plasticity which is important for creative thinking.

8. Improves attention and concentration

You already know exercise enhances blood flow to the brain.

This leads to better brain function, including attention and concentration.

Exercise aids the production of new neurons (neurogenesis).

Exercise enhances the brain’s ability to reorganize and form new neural connections (neuroplasticity).

This helps to improve cognitive functions – including attention and focus.

Exercise boosts the production of BDNF.

Higher BDNF levels are associated with better concentration and attention.

Regular exercise helps reduce symptoms of Attention Deficit Hyperactivity Disorder (ADHD).

Symptoms like:

  • inattention
  • impulsivity
  • hyperactivity

Leading to better attention span and concentration.

The lesson is:

Exercise is important for your overall health.

Exercise is important for your brain.

If you don’t exercise – you’re not healthy.

If you don’t exercise – you’re not operating at your best.

If you wanna learn everything you need to know about incorporating exercise into your life…

If you wanna be the best version of yourself mentally and physically…

If you never wanna get embarrased taking your shirt off again…

Use the information and tools in my book “Getting Lean”.

Click the link below:

All the best,


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