Jeff Cavaliere

In other words, where you can get away with less sleep because it optimizes gene expression for wakefulness and brainstem activity that allows you to wake up easier. And the downside to that is that only one to 3% of the population has that. So unless I got really lucky in terms of that, then I might be playing a game that I ultimately can't win.

But I think that there is a possibility that some people can operate better on lower sleep totals than others.

But I think that there is a possibility that some people can operate better on lower sleep totals than others.

it's the level of strictness of nutrition and what i mean level of strictness is not just in the foods that you choose but the consistency with which you choose them so how long can you sustain this really clean diet i hate the word clean diet because usually when people say they eat clean it's actually the first thing it's a red flag but they don't um but i think it comes from having a sustained ability to eat in a very restricted way

it's the level of strictness of nutrition and what i mean level of strictness is not just in the foods that you choose but the consistency with which you choose them so how long can you sustain this really clean diet i hate the word clean diet because usually when people say they eat clean it's actually the first thing it's a red flag but they don't um but i think it comes from having a sustained ability to eat in a very restricted way

When men put on body fat, that is the first place to go on and the last place to come off. And one of the biggest areas for that, you mentioned that I don't have one, but I mean, as ridiculous as this is going to sound, when I start to see a little bit of fat on my body, it's right there. And it's because that is the absolute first place to go on.

When men put on body fat, that is the first place to go on and the last place to come off. And one of the biggest areas for that, you mentioned that I don't have one, but I mean, as ridiculous as this is going to sound, when I start to see a little bit of fat on my body, it's right there. And it's because that is the absolute first place to go on.

The shamefulness of how your body does this and what it does to us is that it kind of works from this top-down approach. Like you'll lose fat first from here and then it kind of goes down and the last place is here. So it works in this top-down approach. Well, by the time you get all the way down there, you've lost the fat in your face. You've lost the fat in your neck.

The shamefulness of how your body does this and what it does to us is that it kind of works from this top-down approach. Like you'll lose fat first from here and then it kind of goes down and the last place is here. So it works in this top-down approach. Well, by the time you get all the way down there, you've lost the fat in your face. You've lost the fat in your neck.

So sometimes I look at myself in the mirror. I'm like, man, you're gone. And I hate the way that my face gets sort of caved in. But it's sometimes the price that you pay in terms of maintaining a lean physique, especially naturally, because that's how your body starts to lose fat. And especially as you age, you start to lose collagen and skin thickness. So it looks even more of a challenge.

So sometimes I look at myself in the mirror. I'm like, man, you're gone. And I hate the way that my face gets sort of caved in. But it's sometimes the price that you pay in terms of maintaining a lean physique, especially naturally, because that's how your body starts to lose fat. And especially as you age, you start to lose collagen and skin thickness. So it looks even more of a challenge.

But this top-down approach is sometimes good because... it allows you to start to see like the upper row abs underneath the chest. Or when you start to get into better shape, you might've noticed this yourself, you start to see like, okay, my lower chest isn't as saggy anymore. It's actually starting to take some shape.

But this top-down approach is sometimes good because... it allows you to start to see like the upper row abs underneath the chest. Or when you start to get into better shape, you might've noticed this yourself, you start to see like, okay, my lower chest isn't as saggy anymore. It's actually starting to take some shape.

Well, what's cool is that's actually that little spark of motivation that like, I want to keep going. I can see the top ab. Right. I can see the top ab. There it is. I can see, I have them, you know, I actually have them. I got a two pack, but I have them. Well, you continue down that path. Sometimes you sharpen up the diet a little bit more.

Well, what's cool is that's actually that little spark of motivation that like, I want to keep going. I can see the top ab. Right. I can see the top ab. There it is. I can see, I have them, you know, I actually have them. I got a two pack, but I have them. Well, you continue down that path. Sometimes you sharpen up the diet a little bit more.

Sometimes you take one extra night of socializing or drinking out of the schedule and you start to see it you know, go even lower and you start to get that second row of abs, then it becomes a question of how motivated you are to actually just continue and what level of sacrifice is required or is worth it to you to continue.

Sometimes you take one extra night of socializing or drinking out of the schedule and you start to see it you know, go even lower and you start to get that second row of abs, then it becomes a question of how motivated you are to actually just continue and what level of sacrifice is required or is worth it to you to continue.

And that's the caveat that I always say, I mentioned early on, like, is it that important to you? Because I could tell you that at 10, 11, 12% body fat, you're going to look amazing and you're going to look better than 98% of all men. So whether you had that little tiny, you know, area of fat around your waist, you're still going to have your abs.

And that's the caveat that I always say, I mentioned early on, like, is it that important to you? Because I could tell you that at 10, 11, 12% body fat, you're going to look amazing and you're going to look better than 98% of all men. So whether you had that little tiny, you know, area of fat around your waist, you're still going to have your abs.

You're still going to have defined shoulders and arms and Some veins popping out in other places. Is that good enough so that you experience the health benefits? You'd be there. Aesthetically, you're probably really happy with where you are now compared to where you came from. And you still get to live a life that's not as filled with sacrifice to get there.