What you do from 20yrs old to 40yrs old sets up your life

Over the past decade there have been some amazing studies that have come out of Europe where they have been studying lifestyle stuff since the 80's. A study like this obviously will take 30-40 years to come to fruition and the findings confirm what I have been preaching on these forums and on my podcast for years and that is what you do early in your adult hood will absolutely determine how healthy you are the rest of your life
this means if you smoked, drank, ate crappy, stressed too much, didn't exercise properly, didn't sleep properly, etc etc. then that will carry over into your later adulthood. all this is amplified by all the bodybuilders and fitness social media people who have been dropping like flies due to anabolic steroid abuse.
i've heard it all over the years from people. they always say "yes i smoke but i will quit and my lungs will clear" this is wishful thinking because the damage you do to your lungs in your 20's and 30's will screw you up later in life. https://pubmed.ncbi.nlm.nih.gov/22688992/ the 20 somethings are now using these E-cigs which disrupt how your lungs operate and are getting them addicted for life. just say NO and if you are using then you need to stop asap
another thing i hear is that it is okay to eat fast food a couple times a week and it won't hurt you. this is wrong too. everytime you eat something your DNA gets altered. this will shape your future too. so make sure you aren't over eating, make sure you eat your fruits and veggies. https://pubmed.ncbi.nlm.nih.gov/24210636/
exercise is another important thing. you need to do either 15 minutes of high intensity cardio EOD or light cardio for 40 minutes EOD. I don't care how much time you spend in the gym lifting weights, that isn't the same thing. if you cannot run a 5K in under 25 minutes then you are flat out in bad shape so admit it https://www.thelancet.com/journals/l...749-6/fulltext https://www.thelancet.com/journals/l...749-6/fulltext
alcohol is a killer. i'm surprised how many of you out there are heavy drinkers, yes even 1 or 2 drinks a week is bad. sorry for the bad news. https://pubmed.ncbi.nlm.nih.gov/22336255/ i'm always amazed at how many people think alcohol isn't anything more than poison to your body. stressing out your body unnecessarily isn't too bright
caffeine intake is also a killer. this is a hard one to type cause 90% of people reading this probably drink coffee and we are bombarded with bogus articles saying how good coffee is for you, blah blah blah. coffee is a multi trillion dollar industry and i'm just 1 person so i will never win this argument with most people so i don't even try. but this is a fitness forum and i will plead with you to cut way back on coffee drinking. problem is that it not only disrupts your sleep if you drink coffee daily throughout your 20's and 30's then it will hurt you. I'm not at all amazed at the amount of young people who stand in line every morning to get their fix. they are addicted as fuck

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4115451/ once you get super addicted its a hard habit to kick, so don't let it get out of control NOW
poor sleeping habits: you need to be on a correct sleep schedule first off and you need to be getting proper sleep. poor sleep ages you pure and simple. the main issue i see among the 20 somethings is the addiction to electronics. there are so many things that need to change when it comes to sleep health that i wrote an article on it.

fasting: if you aren't fasting 24 hours weekly then you are flying in the face of our DNA. every wild animal on earth fasts today and throughout history. it is what nature intended. doesn't matter if its a lion or an amoeba. fasting is important for extending your life and anti aging. the main reasons why isn't just that it helps you stay lean, but also the autophagy benefits and hgh boost you get from fasting.

i use them, you use them, everyone on here uses them
but there is a difference between use and abuse. if you run steroids for 12 weeks you need to come off for 24 weeks and that isn't even up for debate. and if you go on TRT/HRT you need to be doing a proper dosage. too many in 2022 are running way too high a dose and doctors are being way too loose with their protocols cause they want to make the patient happy. this is a dangerous trend. being on 200mgs of TRT for the next 10 years will have consequences later in life .. you are also opening yourself up to a much higher risk of cancer. so run steroids PROPERLY and that includes TRT. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897047/