SHIVERING Yup, you heard right. Cold exposure is great - ESPECIALLY when you shiver. Don't try to remain calm to prove yourself something. It actually decreases the effect of cold exposure! A cold shower a day, keeps low metabolism away.

At the age of 70, Robert F. Kennedy Jr. is built like a 25-year-old. Making him the first HEALTHY U.S. Health Secretary. And it's not because of anabolic steroids or genetics... Here are RFK Jr.'s 7 secrets to staying in shape at any age:

1. Increase metabolism It's a must, especially when you're getting older. Increased metabolism = More fat loss And everyone can increase it, regardless of their age. RFK Jr. is the best example for that. Here's how to increase your metabolism quickly:

PROTEIN: We'll dive deeper into diet a bit later. But if you want to increase your metabolism you have to AT LEAST eat 140-160g of protein per day. It's fundamental. If you don't get that straight, nothing else will work.

SELENIUM Underrated way to boost your metabolism. And I'll get straight to the point: Eat 2-3 brazil nuts every single day. You'll get the Selenium you need, and get your metabolism UP.

2. Lifting I see so many elderly not actually lifting weights. They just go on walks or do some sort of cardio. Regardless of your age, you need resistance training, just like RFK Jr. Of course, you won't be building muscle like an 18yo. But it has a crazy anti-aging effect.

RFK Jr. workout split: He isn't on the usual PPL split, which is understandable looking at his age. If you're getting older, you need more rest for each muscle. So he to trains one muscle group at a time, and adds a MISC session afterwards. Plus 3 rest days.

3. Focus on intensity You don't have to spend hours in the gym a day. In fact, it's actually counterproductive if you're getting older. RFK Jr. only hits 35 minute sessions where he makes sure to hit failure on a set at least once. Extremely effective.

4. Diet Aside from the protein and Selenium stuff I've talked about earlier regarding the metabolism... There are some other key components in RFK Jr.’s diet. Starting off with:

INTERMITTENT FASTING RFK Jr. doesn't eat anything until noon. This allows your body to burn more fat in a shorter period of time, but also keeps your mind focused. It might be difficult for some. But if you want to speedrun fat loss at any age, start intermittent fasting.

SUPPLEMENTS The older you get, the more vitamins in the form of supplements you'll need. Your body is going to absorb nutrients less efficiently over time. To simplify, here are some of the top supplements everyone can get: Omega 3 Vitamine D Multivitamine Zinc Magnesium

5. TRT Yeah... RFK Jr. IS on TRT (Testosterone Replacement Therapy). Not in an unhealthy way though. I would never suggest anyone at a young age to get on TRT. But if you're older? 40+? If you can incorporate it healthily, like RFK Jr., then there's nothing wrong with it.

Everyone can get into shape before 2025. But ONLY if you allow yourself to do it. I made a full FREE 30 day workout + diet plan approved by me and 800+ students. - Fast muscle building - Peak testosterone - Easy fat loss Make this December legendary:

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