The leader around me is 46 years old. If you are in your 30s now, take a serious look at this.

Having been on the journey of health and training for over twenty years,

I've seen too many people: entrepreneurs, career-driven individuals, family builders, those who overdraw themselves, and those who turn their lives around. I've also witnessed a group of people whose lives diverged significantly around the age of 40.

By the time you reach 40, you'll find people divided into two types:

One type took care of themselves early on, staying energetic, physically fit, and making progress in life; the other type starts to decline, perpetually exhausted, barely holding on while asking:

"How did it come to this?"

The gap isn't suddenly created,

it's slowly built by your daily habits in your 30s.

Here's the plain-language version of the key points:

1️⃣ Health is not optional.

You can mess around in your 20s, but starting in your 30s, the bill will come due.

2️⃣ Strength training is crucial.

After 30, you lose 3–8% of muscle mass every decade.

Training isn't for looks; it's so you can still walk on your own at 60 or 70, without needing a nursing home.

3️⃣ You are what you eat.

If your mind is foggy, your mood is bad, and you lack energy,

don't blame life—look at what you're stuffing into your mouth every day.

4️⃣ Meal timing matters too.

Finish eating 3–5 hours before bed, and wait 1–2 hours after waking up for your first meal. Your body will recalibrate itself.

5️⃣ Sleep is the cheapest and most effective life hack.

Many life problems are actually just poor sleep.

6️⃣ Caring about appearance isn't vanity.

People judge by appearances.

Taking care of your body and staying clean and neat is more useful than any label.

7️⃣ Don't resist new technology, but don't outsource your brain to AI.

AI is a tool; it can't think for you.

8️⃣ Quit porn and meaningless stimulation.

Those things will slowly drain your energy.

9️⃣ Walking is the most underestimated good habit.

Walk when you're tired, walk when you're frustrated, walk when you're stuck.

🔟 Money is a tool, not a master.

Use money to buy freedom, not to fake status.

1️⃣1️⃣ Learn from those who have results.

If the person you're listening to hasn't done what you want to do,

don't take their words seriously.

1️⃣2️⃣ 30 is not too late at all.

You're not running out of time,

you're just starting to wake up.

At 30, you're still a kid—that's what my leader said.