You’ve probably heard of Chuando. He’s 57 years old and looks incredible.

I want to look like him at that age. He’s roughly my height and has a similar body frame, though he’s 10-15 lbs heavier. My goal is to build more muscle and achieve a similar look.

But it’s not just about looking good. A fabulous body is built on three pillars: being lean, functional, and healthy. I’ve set specific goals in all three areas.

If you take one thing from today’s video, let it be this: Develop a clear health vision for yourself, and be super specific! Then set SMART goals to reach it. Without a clear vision, you’ll be like a ship without a rudder, drifting aimlessly.

The other secret to look young and move towards your Health Vision is to identify a set of key habits that you should master and imbibe them into your daily lifestyle.

Most people overthink and remain anxious about achieving their health and fitness goals. But when you look at their lifestyle, the work is missing, there is no consistency.

They lose a lot of weight because they were motivated by an external event…and when that pressure is gone, they gain all the weight back.

Stop the yo-yo dieting! It damages your hormonal health and metabolism. Instead, build a process and a system and stick to it.

Learn to love the daily grind, and don’t worry whether you will achieve your goals or not. you don’t need daily motivation to drag yourself to the gym or eat healthy. The power of habit will support you. Believer it or not,

I am at the stage in my life where living healthy has become effortless. But don’t get me wrong…no one is perfect. If I am Able to follow my optimal health system 26-27 days in a month, I am golden. However, There are still days when I snooze my alarm or enjoy that extra piece of chocolate.

I’ve mastered about 10 Key Health Habits that keep me on track, but for now, I’ll share 5 of them with you. If you want the rest, comment “Habits” below, and I’ll send you a free PDF with the remaining 5 and actionable steps on how to master them.

Habit No #1: Eat Same Meals everyday. 

We live in a time of information overload. Every influencer wants you to try their favorite recipe or fancy exercise.

Human brain looks for novelty, and there is nothing wrong in trying new things, but trust me when I say this: But trust me most successful people stick to the basics,the foundations.

If I look back a few decades and figure out what I have been eating on a regular basis I can easily identify about 3-5 meals that I have been eating over and over again.

My top breakfast choices are steel cut oats and whole eggs cooked in coconut oil with avocados. I may have consumed dosa, or even a parantha once in a while, but 99% of the time it is either steel cut oats or whole eggs.

This meal provides me with a lot of energy and sustain me until 4-5pm when I have my second and final meal of the day. 

My appeal to you is to identify a few meals that you would love to eat daily.

Is it oats, eggs or dosa? Then pick the finest quality ingredients, select a couple of supplementary ingredients to make the meal not only super-tasty but also whole and nutrient dense. For example, I allow myself to add a bit of cocoa powder and raw honey in my oats to make it sweet and satisfy my sweet cravings. 

Bottomline, identify 3-5 meals you love and can eat consistently. Simplify. Reduce decision fatigue, just like Mark Zuckerberg wears the same t-shirt every day. Use your brainpower for other important things, and not worrying about what to eat.

Habit No #2: Wake Up Early

It sounds cliché, but waking up early is foundational unless you’re a nightclub owner, nothing great happens after 10 p.m.

Think about the top things people do late at night— binge Netflix, drink, or party.

Now think about the top things people do between 4-7 a.m.— meditate, exercise, or do deep work. Which set of activities will move you closer to your health goals?

You can apply the 80/20 rule with this habit.

You can wake up early before 6am for example; 25-26 days a month, rest of the time you can wake up late or without an alarm.

Your body clock, you circadian rhythm is deeply connected with sunrise and sunset and when you respect nature, nature makes you healthy.

Habit No #3: Workout Before 12pm

I know you have willpower, but it fades throughout the day.

By 6 p.m., it’s low, and it’s easier to skip the gym. I’ve noticed that if I don’t work out by noon, my willpower decreases significantly.

My sweet spot is between 9-11 a.m. Think of your willpower like a phone battery, start the day at 100%, and it drains as the day goes on.

Bottom line: Get your workout done before noon, so it doesn’t fall off your to-do list.

Habit No #4: Connect With Nature

Ground yourself. Get Vitamin D, and spend time outdoors, ideally between 10am to 2pm. Do it for only 20-30 minutes.

More than a billion people worldwide are vitamin D deficient or insufficient.

Contrary to popular wisdom, vitamin D isn’t just for bone health. It is actually a hormone that plays a central role in metabolism and also in muscle, cardiac, immune, and neurological functions, as well as in the regulation of inflammation.

There is ample research that concludes that optimal levels of Vitamin D, can give you a significant health boost. So, be out in nature, for at least 20 minutes. Find a way.

Habit #5: Learn the Foundations

Let me tell you about a young boy named Hailey Fort, who at just 13 years old, learned how to build a prosthetic leg using YouTube tutorials and online resources.

He created a functional, low-cost prosthetic for a friend who had lost a leg. Amazing, right? This just shows what you can achieve when you master the basics.

Now, I’m not putting you on the spot, but if you want to stay healthy, you need to learn the foundations of nutrition and fitness.

You should have the core skills to create your own diet and workout plan. Yes, you can hire a coach to help you fine-tune things, but never forget: mastering the fundamentals is what truly makes you advanced.

With over 200,000 students, I’ve seen firsthand the incredible results they’ve achieved by starting with my foundational courses.

Habit #6: Optimize Your Body Systems, One by One

If you consistently stick to the basics getting enough sleep, working out regularly, eating a healthy, homemade diet, and managing stress, you’ll definitely improve your health.

But if you take it one step further and focus on optimizing one body system at a time, you’ll achieve lasting, optimal health much faster.

Think of your body as a magnificent tree.

Your gut is the intricate root system, drawing nutrients from the soil, while your nervous system is the sturdy trunk, connecting every branch and leaf. Tending to each part ensures the whole system thrives.

I send out a free newsletter three times a week to thousands of amazing individuals like yourself, where I share specific tips on how to care for your body systems.

Make sure to sign up, check the description for the details!

These habits are the essence of my two decades of learning.

If you follow them, you’ll become lean, functional, and healthy faster than you think.

If you want to know the remaining 5 habits, comment “Habits” below, and I’ll send you a free PDF.

Thank you for watching—stay healthy, stay fabulous!