I had no idea these 3 daily habits could save your life

This week’s highlights

• Ditch the butter, embrace the oil

• I’m giving away $20,000 in coaching

• Vitamin D, the anti cancer hormone

• The longevity lever no one talks about

Happy Friday,

My friend Gabri didn’t think twice about it.

He just stopped putting butter on his toast.

Gabri and I go way back.

I first saw him across a club, we didn’t even speak.

The next day, we crossed paths on Gran Vía. Both on dates. Both knowing we’d be friends for life.

Back then, we weren’t tracking macros.
We were just living.

Fast forward, Gabri didn’t have a health scare.
No dramatic moment.

Just a quiet swap: butter out, olive oil in.

Three years later?

His doctor said his bloodwork was the best it had ever looked.

Triglycerides down.
Inflammation low.
Brain sharp.

That tiny switch was stacking longevity points without him even knowing.
And now, science confirms it.

This isn’t a wellness tip.
It’s disease risk mitigation at the highest level.

Let me break it down.

Ditch the butter, embrace the oil

Here’s a study that stunned me:

→ High butter intake = 15% higher mortality risk 
→ High plant oil intake = 16% lower mortality risk

Why?

Butter = saturated fat + inflammation + zero essential fatty acids.

Plant oils = polyphenols + antioxidants + omega-3s + neuroprotective compounds.

I’m giving away a $20,000 scholarship

I rarely do this — and here’s why:

It’s my birthday.

But that’s not the reason.

Yesterday, I received a message from my client Faheem that hit different, and reminded me why this work is life-saving.

At just 8 weeks, he has already:

• Cut overall chronic disease risk by ~30%

• Moved from "above average" risk to "better than 60% of the population"

And in 6 months:

• He will have cut his risk by ~60% overall

• Join the top 20–30% healthiest body profiles for disease protection

What do these wins mean in moments?

Seeing his kids get married.

Thousands of sunset walks with his wife.

Years of telling stories to his grandchildren, you name it.

What do I mean by giving out a $20,000 scholarship?

It means this amount will be distributed among 5 people to discount the coaching fees, making it affordable for anyone who wants results like Faheem.

Vitamin D, the anti cancer hormone

Colon cancer is no longer your grandfather’s disease.

It’s now on track to become the leading cause of cancer-related death for people under 50.

And guess what?

Low vitamin D = 31% to 58% higher risk of colorectal cancer according to a review of over 1.3 million people.

Yet 80% of U.S. adults are either deficient or insufficient.

If your blood level isn’t at 30–50 ng/mL, you’re flying blind.

Here’s how to fix that fast:

→ Supplement with 2,000–5,000 IU/day of D3 (with fat for absorption)
→ Consider an at-home test to track it quarterly
→ Stack it with magnesium for better utilization

The longevity lever no one talks about

New science is revealing what monks and yogis knew centuries ago:

We’re talking real biomarker shifts:

↓ Amyloid-beta (Alzheimer’s marker)
↓ Cortisol
↑ Vagal tone (your recovery superpower)

Try this before bed or between meetings:

→ 6-6-6 breathing: inhale 6s, hold 6s, exhale 6s — repeat for 5 minutes.

It’s your nervous system’s reset button. And it’s free.

Closing thought

Most people wait for symptoms to start optimizing their health.

But the highest performers, the ones who don’t just live longer but live better, are proactive.

They stack small wins early.

→ One tablespoon less butter
→ One capsule of D3
→ One intentional breath

Little hinges.

Big doors.

Did someone send this to you?