Now that's a GREAT QUESTION my G!

The ABSOLUTE HEALTHIEST, to LIVE LONG, STRONG, AND FAT-FREE is about 471 minutes a week, divided in whichever way suits you.

220 minutes of Zone 2 Cardio.

180 minutes of resistance exercise.

21 minutes of mobility, flexibility, and balance work.

60 minutes of applied physicality (playing a sport or doing whatever modality that requires skill and coordination paired with the qualities you've built upon with your training)

• WHY 220 MINUTES OF ZONE 2 CARDIO?

Zone 2 cardio is essentially light jogging.

Well, 150 minutes will be enough to extend your lifespan ON AVERAGE by 10 goddamn years, keeping your heart super strong and able to move more blood with less strain, clearing up blood glucose, optimizing fat mobilization, your hormone profile, and metabolism, it'll flood your brain with awesome feel-good chemicals like dopamine, serotonin, and norepinephrine, and also raise your odds of surviving chemo and hard duty surgeries.

But a little more than that, from 180-220 minutes, is the point where your body releases Brain-Derived Neurotrophic Factors that act directly in your Brain's Hippocampus causing NEUROGENESIS, it creates brand new brain cells in the hippocampus, the hippocampus is the area of the brain responsible for SHORT TERM MEMORY, it's exactly the area that atrophies and generates age-related cognitive diseases like dementia, it's also the brain area that gets disrupted when you have Alzheimer's, so by doing this, you'll not only live longer, but your brain will remain as SHARP as ever.

• WHY 180 MINUTES OF RESISTANCE EXERCISE?

Resistance exercise is lifting weights and/or calisthenics.

Emphasize the biggest and strongest muscles like quads, glutes, hamstrings, chest, and back, but make sure to attack everything, when muscles don't get used they atrophy and become the weak link that breaks in a very intricate system.

Lifting will provide you with stronger bones, stronger ligaments, stronger tendons, and stronger muscles, allowing you to function PERFECTLY in society like a regular 30yo until the day you die.

What's the point of living longer if you're going to be a frail mess and a burden to everybody? So just cardio is not enough, lift heavy weights too, even if the heavy weight is your own body.

• WHY 21 MINUTES OF MOBILITY, FLEXIBILITY, AND BALANCE WORK?

Flexibility declines about 1% a year when unused, also these 3 guys are HEAVILY responsible for how pleasant our body feels, if you're super strong and have great cardio, that doesn't prevent you from feeling jacked up, these three suckers do, you'll feel like the movement is pleasant, and resting becomes even MORE delightful.

And the part that makes me MAD, is it's 3 FUCKING MINUTES, it's the muscle quality that lasts for the LONGEST without hardcore maintenance, you literally touch your toes for 20-30 seconds, grab your foot behind your butt for 20-30 seconds, squat and sit on the bottom of it for 20-30 seconds, and extend your arms for 20-30 seconds, try to stand on one leg for 20-30 seconds, then the other, and DONE.

Repeat daily and eventually, you'll move like a gazelle.

• WHY 60 MINUTES OF APPLIED PHYSICALITY?

Because you'll be AMAZED by the results of your hard work, I'm always discovering that I can do stuff that I never even considered possible, climbing stuff, tumbles, jumping, and throwing.

Your friends and peers will also see your performance and physique, and maybe get inspired to take good care of their health too, it's WAY BETTER to show your results, than yapping about it.

And let's be honest PLAYING SPORTS IS AWESOME, just make sure to leave that ego in check so you don't get injured.

Because if we get injured, we can't BANG IRON!

If we don't hear the HEAVY METAL THUNDER, we can't PRAISE BRODIN!

And without BRODIN there's NO IRON PATH!

And we need to STAY ON THE IRON PATH my BRUDDAHS!

Let's GO!

INCORRUPTIBLE DETERMINATION BOYEEE!

Big KISS

THE POTATO MAN

(Yo, if you’re interested in supporting my writings, check out my sponsor Legion Athletics whenever you need some supplements, they’re just like me— ALL NATURAL & SCIENCE-BASED— so I’m sure their products can benefit you, use the promo code MRPOTATO at checkout for 20% off your first purchase.)

Food for thought: Eating before bed, sleep positions, and fat burning

Nighttime nibbling. While a large meal too close to bedtime can cause indigestion, heartburn, and disruptive bathroom runs, a small snack may be beneficial. Some research suggests that structured nighttime snacking may help limit overeating and aid weight loss in nighttime nibblers.

The best sleep position: Side sleeping keeps your stomach in its natural position, allowing gravity to move waste smoothly. Lying on your left side can ease heartburn. Back sleeping is great for spinal alignment but can worsen reflux. Listen to your body’s cues.

Impact on fat burning: Emerging research suggests that when you eat — not just how much you eat — matters for fat burning. Nighttime eating appears to delay your body’s fat-burning processes. In one study, people who skipped breakfast and ate a late night snack burned less fat overnight than those who ate breakfast and skipped the snack, despite consuming the same number of calories.

Risks of late night eating: Studies link late night eating to higher risks of heart disease, overeating, weight gain, and psychological distress. Late night snacking tends to involve ultra-processed foods rather than healthier options. Getting enough sleep and prioritizing daytime meals may help.

Acid reflux alert: If you have gastroesophageal reflux disease (GERD), eating within 3 hours of lying down raises your acid reflux risk. Steer clear of common trigger foods like chocolate, alcohol, and spices before bed.

Takeaway: Being mindful of when and how much you eat, along with getting quality sleep, can improve your overall health. Making small tweaks to align your eating and sleeping schedules might just make a world of difference.