+10,000 workouts later: Here are the 10 frameworks that transformed my health

Hey amigos!

Last week, I watched a movie called The Substance (don’t worry, is not worth watching).

While it felt like I lost 2 hours of my life, I walked away with one powerful takeaway. The story follows a woman in her 50s obsessed with staying young, borrowing “time” from her 20s, which ultimately causes her to age even faster.

Consumed by greed, she kept borrowing time from her younger self, and by the end, she would have given anything to return to her original 50s body—but that option was gone.

It made me pause and reflect on how grateful I am to embrace my health and body at every age.

Imagine having a roadmap with 22 years of tested tactics to boost your health, performance, and resilience?

Your wish is my command.

Today, I'm sharing the 10 frameworks that have anchored my fitness journey since I started lifting weights at 14 (and yes, I know—I should have bigger calves by now but I made it to 5 x fitness magazine covers over my career).

Whether you’re looking to build muscle, sharpen focus, or simply feel your best every day, these principles are designed for busy people who want long-term results, not shortcuts.

Let’s dive in:

10 Frameworks for Unstoppable Health

1. The 10:1 Ratio Rule
   
   Fuel muscle, not fat. Aim for 1 gram of protein per 10 calories, keeping meals lean and satisfying. This keeps you full and helps manage your calorie intake without overthinking.

   

2. The ICI (Isolate-Compound-Isolate) System

   
   Strength without strain. Start with isolation exercises, hit compound lifts in the middle, and finish with more isolation. This builds a balanced body while protecting your joints.

3. Non-Negotiables

• Set a baseline of weekly workouts to maintain consistency.

• Reinforces long-term habits, crucial for lasting fitness.

• Builds progress even on busy weeks.

4. The 3-2-1 Evening Routine

• 3 hours before bed: no food; 2 hours: no screens; 1 hour: relax.

• Preps the body for quality sleep and recovery.

• Supports circadian rhythm, helping with hormone balance.

5. The 1x1 Protein Rule

• 1 gram of protein per pound of body weight daily.

• Preserves muscle, supports metabolism, and curbs hunger.

• Ideal for anyone focused on fat loss or muscle maintenance.

6. The 0.33 Hydration Rule

• Drink a third of your body weight in ounces (e.g., 190 lb = ~1.85 liters).

• Adjust as needed; light yellow urine is the goal.

• Supports digestion, circulation, and cellular function.

7. The 5% Rule (Progressive Overload)

• Increase weight, reps, or intensity by 5% weekly.

• Steady gains prevent plateaus and improve strength.

• Builds resilience by strengthening muscles and joints gradually.

8. The “Body-Mind-Soul” Morning Routine

• What is it? Morning exercise, mindfulness, and gratitude practice.

• Boosts mood, focus, and readiness for the day.

• Fosters mental clarity and emotional resilience.

9. The 20-20-20 Screen Rule

• Every 20 minutes, look at something 20 feet away for 20 seconds.

• Reduces eye strain and refreshes focus.

• Helps prevent headaches and digital eye fatigue.

10. The 360 Stand-Up Rule

• Stand and move for 3 minutes every 60 minutes.

• Improves circulation, reduces stiffness, and boosts focus.

• Counters the effects of prolonged sitting for better overall health.

That’s it for today amigos!

I hope you found today’s newsletter valuable.

Feel free to bookmark it, star it, and revisit it later on (There are a lot of hidden gems).

One more thing: in my previous email, I forgot to include the link below.