Barmonk

11/05/2026

Attia teaches the body. Huberman teaches the brain. Dispenza teaches the mind. Hawkins teaches the emotional layer. None of them teach the integration — because each works the layer they know.

The nervous system is the operating system. Train it, or whatever you build on top stays brittle.

DM me or comment NERVOUS — I’ll send you the 60-second reset fix you can do once a day.

03/05/2026

Six habits are quietly aging you.

You probably know two of them.

The other four are the ones doing the real damage — silently — while you’re busy optimizing the wrong things.

Most people under 40 are stacking at least four. None of them know.

Each one inside has the data (Harvard / JAMA / UCLA / Stanford), the actual cost, and the 5-minute fix.

—

Comment FREE → I’ll DM you the full 11-page field report + bio-age quiz. Protocol, no fluff.

Save this for the days you’re tempted to skip a strength session.

Tag the friend stuck in stress mode.

01/05/2026

Your trainer is still telling you at least 3 of these. Your doctor is probably telling you 1. The wellness industry is built on all 5.

— Cardio is king for longevity
— Breakfast is the most important meal
— You need 10,000 steps a day
— Stretching before workouts prevents injury
— The right supplements = longevity

Every one of these is either wrong or pure marketing. The 10,000-steps rule was invented by a Japanese pedometer company in 1965. Breakfast was invented by Kellogg. 21,000-person JAMA trial found multivitamins do nothing.

I ignored every one of these. At 33, cardio health age 25.3. Bio-age reversed by 7+ years.

The playbook most people are using isn’t science — it’s advertising with good PR.

Comment FREE and I’ll DM you the 11-page field report — the actual protocol, no myths attached.


Save this and unlearn one myth per week.

30/04/2026

20-30 minutes. 4 movements. 3-5 rounds.

This is anti-aging.

→ Around the world → squat (×20)
→ Around the world → lunge (×20)
→ Rotational single-leg deadlift → high pull (×15 each side)
→ Kettlebell swing (×25-50)

Rest 3 min between rounds. That’s it.

Sarcopenia — muscle loss — is one of the 6 youth killers most people don’t know they’re already in. You lose 3-5% of muscle per decade after 30 if you don’t fight back. Less muscle = lower metabolism, weaker insulin response, faster aging across every system.

15 minutes of resistance work, 3-4× a week, beats 60 minutes of cardio for biological-age reversal.

Save this. Use it.

(Comment FREE if you want the full 6 Youth Killers breakdown — daily fix for each one.)

28/04/2026

(Free guide on the 6 youth killers in bio. Comment FREE if you want it sent directly.)

Same person. Different operating system.

What changed wasn’t a supplement, a coach, or a 5am routine. It was understanding what was actually aging me — and stopping it. 6 specific things compounding silently every day.

At 33, my cardiovascular age now reads 25.3.

Send this to someone who’s been training, sleeping, eating clean — and getting nowhere. They’re missing what I was missing.

Save this. Re-watch in 90 days. Then ask yourself which version of you is showing up.

27/04/2026

At 33, my cardiovascular age is 25.3. Not because of supplements or a fancy protocol. Because I stopped doing what ages you.

I put all of them — with the exact daily fix for each — in a free downloadable guide.

Comment ‘FREE’ and I’ll DM it to you.


Save this for the next time the fog hits at 2pm.

09/04/2026

95 kg on the scale.
Handstand push-ups on the parallettes.

Your body is capable of things that would genuinely shock you. But you’ll never find out following a random program you pulled off YouTube.

You need someone who builds a system around YOUR life, YOUR schedule, YOUR starting point.

DM me “READY” — I’ll ask you a few questions, and if I can help, I’ll tell you exactly how.

06/04/2026

Nobody warns you what self-improvement actually costs.

They just watch from the outside and call you lucky.

DM “START”

02/04/2026

29/03/2026

Most people know what to do.
They just don’t live it.

That’s the gap.

DM “START” when you’re done choosing easy!