Peter Tzemis


My grandmother, my dad’s mom, passed away in February of 2018. She had been declining for a long time; dementia, in a wheelchair, had to be put into assisted living.

She was a shell of herself when she passed away, and could no longer speak. She had a full life, had great successes, has grown children and grand children. 

But at the end of her life, and the way she came to her end, she had no idea what was going on anymore. My Mother, she asked me before she passed away, “Why do you think she declined so fast?”

My answer-“Gravity”. As ridiculous as it may sound, that is why. 

Gravity and health

Gravity is an omnipresent force, it is pulling us down closer to the earth every second of our lives.

Understanding this is a “First Principle” to understanding your health. I am not describing things in analogies, but as they actually are. Gravity is why the human body has muscle, it is why organisms grow UP towards the sky.

Its also why your heart must be strong enough to pump blood throughout your body, it is why your bones are as strong they are. It is why we develop arthritis as we age, and why it becomes harder to stand upright the weaker we become. Gravity is why our bodies have WEIGHT that is measurable.

Gravity is why excess weight is damaging to our skeletons and internal health. It becomes clear why a lack of exercise, muscle, and physical strength are so debilitating.

It becomes clear why hours and hours of sitting is not good for us. Not only does it dramatically lower our metabolism, but in the long term, it degrades our ability to move. 

Your cells don’t count time

How do you counteract gravity then? 

You build muscle and develop strength. Muscle is the Holy Grail of Health.The more muscular and stronger you are, the more resistant your body is to gravity and the effects of aging.

Aging, more often that not is a lack of muscle to resist gravity, instead of the “time” you have been on earth. 

Your cells do not know time. Which means that you can be 80, while looking and feeling like 50, or 40 or even 30. 

Remember that, next time you think about skipping the gym.

There’s a question I’ve gotten quite a bit recently from some of my private clients. 

“Peter, what is the most important thing in life: health, wealth or relationships?”

Here’s what I think. 

All of them are extremely important. 

They all play a factor in quality of life and your overall happiness. 

However, if I had to choose one, it would be health.

Yesterday, my brother was driving through the snowy lands of Canada when he hit black ice.

His car spun out of control on the free way, a hit the guard rail, hard. 

Three air bags explode to protect him, while he prays that his car doesn’t get hit by any of the cars traveling 60/mph along the freeway. 

Thankfully, no overtly serious health problems came out of it all. 

But it taught me the value of health and why nothing matters more than it. 

How would your life would be if you were the richest person in the world, but couldn’t get out of bed and have to commit every hour from your chemotherapy treatments. 

Or if you had the greatest kids in the world, but you were too fat to play with them.

Or you died suddenly because of avoidable health issues, robbing them of years of bonding. 

How would your life be if you had the greatest friend group, but could never party with them or hang out because you were always battling colds, the flu or injuries?

You don’t want to be the richest man in the graveyard. 

So take care of you health. 

Make it a priority now so that one day you won’t suffer the consequences. 

Some people fear all potatoes because they have carbs (but carbs aren’t the enemy).

Others think that only sweet potatoes are OK because white potatoes are…well…I’m not all that sure why they fear white potatoes.

Probably because of some irrational fear that “white” foods are more likely to make you fat.

(They don’t.)

But, potatoes — of all varieties — are arguably one of the best foods you can eat (and that goes for both white and sweet varieties).

Instead of worrying about sweet vs. white, you should focus on how both can play a part in your diet.

Potatoes are loaded with vitamin A, contain antioxidants (in vitamin C and E), and — maybe best of all for your weight concerns — are a super carb.

That’s because they contain resistant starch, which means the carbs are broken down differently in your body (the name comes from the fact that the type of carbs resists the digestion process).

In other words, because of the way the resistant starch is processed (it’s not fully absorbed in your small intestine, and, instead, it’s processed and fermented by bacteria in your large intestine), you don’t digest all of the calories.

Some research suggests you might process half as many calories per gram of carb.

And white potatoes have even more resistant starch than sweet potatoes (and about a third of the sugar).

So while potatoes are carbohydrates, you might process fewer calories from them and — because they are a starch — they are likely to keep you full.

Filling, nutrient dense, and not a calorie bomb?

Hard to argue against that in any diet plan.

I eat them nearly everyday.

So should you.

The nutrition world is confusing… especially for men. 

Eat carbs in the AM. No the PM is better. High fat, kept diets are better. Skip breakfast. Have a massive breakfast.

Eat 3 meals a day. Eat 1 big meal a day. Eat 6-12 smaller meals a day.

Just thinking about all of it is making me confused!

So after years of research and trial & error…

The 7 deadly sins of modern male nutrition

1. Using Diets Made for Sedentary Women

2.Taking “You Gotta Eat Big to Get Big” Too Far

3. Eating Like a Pro Bodybuilder

4. Drinking Too Much Beer

5. Thinking You Can Eat Like Your Teenaged Self Forever

6. “Cutting” When There’s Nothing Underneath to Show Off

7. Becoming Complacent

Unfortunately too many men are committing more than half of these sins on a daily basis… and it’s silently destroying their testosterone and life.  

What I continually hear from guys is that they have a body resistant to building muscle or burning fat.

I hear them (maybe you) talk about bad genetics…

Too many guys think they have bodies that cannot build muscle or burn fat.

The truth is this: They’re just lacking the right fuel for their body to optimize their male hormonal profile.

That’s the magic of eating like a man.

I want you to imagine two people: Person A and Person B. 

Person A hits the gym six times per week, only eats ‘clean’, spends hundreds of cashmonies on the newest shiny supplements, oh, and that new celebrity workout plan?

You best believe he’s done it.

Person B, on the other hand, makes it to the gym four times per week, sometimes only three. And while he generally eats healthy, he also makes room for the foods he enjoys. He goes out with friends, has a social life, and isn’t afraid to indulge here and there.

Got the image? Good.

Now, let me ask you: Who do you think is in better shape? 

Person A or Person B?

If you’re like most people (me included), you probably picked Person A.

Well, you’re wrong – and so was I. 

Because I was person A.

See, when I first began my fitness journey I was busting my ass – I trained hard every day. I gave up my favourite foods and only ate ‘clean’. Heck, I didn’t even go to parties or family gatherings, fearing the ‘bad’ food would derail my progress.

Despite all this hard work: I didn’t look any different than when I’d started. 

Even friends and family would comment, “Erm, don’t you, like, eat super healthy and train all the time? Shouldn’t you, uh, look like you’re…you know…in shape?”

And while I’d angrily brush these comments off with, “This stuff takes time, OK!?”

Deep down I knew they were right. By all means and measures I was doing everything right – I was working insanely hard.

I was entirely dedicated. SO WHY WAS I NOT GETTING RESULTS?

Hard work, on it’s own, is not enough. 

As a society we put a lot of weight on hard work – glorify it, even. We look on in awe at those who work 80 hour weeks, hustling and grinding their face off.

But here’s what nobody tells you – Just because you’re working hard, doesn’t automatically mean you’re going to succeed or be guaranteed results (just ask 17-year old Peter.) 

Here’s why: We all have a limited supply of energy.

You can work your face off but if you’re working on the wrong thing(s) – you’re going to waste that limited energy and make no progress.

This is the biggest mistake I see people make when it comes to changing their body – they work hard on the WRONG things. 

Now, just to be clear, and to ensure my point isn’t misconstrued – I’m not saying hard work is pointless. That would be both silly and a lie, because I’m all about dat hard work.

What I’m trying to make you understand is this:

Hard work is only effective when combined with a clear plan of action.

Let me ask you:

If you had an exact plan laid out for you, so you knew:

• What to eat, how much to eat, and when to eat;

• What exercises you should be performing and how exactly you should be performing them;

• What supplements you should be taking (and what ones are a waste of money);

• How to fit your fitness goals in with the rest of your life (and not vice versa).

Do you think you’d succeed? 

Do you think you could divert all that time and energy you waste trying to figure all this stuff out on your own toward getting actual results?

If you answered yes (and I hope that was all of you, otherwise I’d be worried) then you might just finally get it

Another Q&A today with my boy Anthony J.



Your stuff is fantastic. Since implementing your stuff my life has EXPLODED. Girls can’t get enough of me, I’ve gotten a raise at work and I feel freakin’ awesome all the time. No aches, no energy crashes – just pure badassary. 

Thank you. 

Here’s my question: I’m struggling to lose the last 10 pounds, forever. I have dieted down before and gotten in great shape, but I always out it back on. So, how the heck do I lose those last 10 pounds… FOREVER.




AJ, my man… way to take action brother!

You have become a true symbol for everything I preach here at fitness advice daily.

What your asking for the answer to mastering your own body. And here’s the secret…

Figure out what is SUSTAINABLE.

Those who achieve their body composition goal and maintain it are those who can stick with the changes they make in the long run.

Sure, you can cut huge amounts of carbs and fats, basically surviving on only protein and stimulants, and you’ll lose fat pretty fast. 

But such an approach can’t be sustained, and it’ll make you feel like crap.Then once you’ve had enough you’ll rebound the other way – the yo-yo phenomenon.

Instead, choose an eating structure that fits your natural tendencies, and find foods that’ll help you reach a better body comp while being enjoyable.

I like to be in a calorie deficit and very strict monday to friday mod day so then I can splurge the friday – sunday night. My clients also enjoy that method as well. 

Another thing I have been testing is that, we (my clients and I) complete a lengthy reverse dieting phase – which has given amazing health benefits and seems to guarantee that the fat loss is indeed forever.

While you probably only thing about them when you are dipping them in melted butter, lobsters have an important lesson to teach us when it comes to wining the game of fitness and life. 

In territorial battles, lobsters have ways of avoiding combat – because it can end poorly for both parties. 

However when combat happens, the winning lobster sometimes develops a new brain and it’s reflected in their postures.

They stand up straight extending it’s appendages looking tall and dangerous. This is due to the neurochemistry in the new brain. The new winners brain allows the lobster to get the best women, food and territory.

When a defeated lobster regains courage to fight its more likely to lose because of it’s new brain chemistry. 

The winning lobster on the other hand, is more likely to win due to its new and improved brain chemistry.

Humans brains can also rewire to a winning lobster’s brain (and they don’t have to be from beating up an opponent.)  

The easiest way?

Stand up straight with your shoulders back. 

This posture will cause serotonin to flow through your body – making you calmer, stronger and more resilient. 

People will start to assume you are competent and able. 

Embolded by the new positive responses you are now receiving, you will become less anxious, you’re conversations will flow better and you will meet and impress more people. 

As a result better things will happen to you feeding the new winning feedback loop.

You will take better care of yourself, attract better mates and end up making more money. 

And it’s a simple as the wisdom from the 350 million year old wining lobster’s brain. 

Stand up straight with your shoulders back. 

What is more important for building your body: Nature or nurture?

In my opinion: Neither 

I have seem, worked with and met people from all walks of life. And you know what? Every type of person can be successful and unsuccessful. So to me it is not about nature or nurture…

It’s about choice.

The people who are successful decide they are going to be successful. They make that choice. 

And more imprtantly, they make other good choices as well. They decided to eat clean. They decided to train hard. They decided to wake up early and crush it. Not once, but everyday.

They choose who they want to become – they aren’t inhibited by nature or nurture. They overcome both.

The best part?

It’s never too late to make that choice. You are never too (insert excuse here) to decide where you are going to focus your efforts and push to make the most out of every situation. 

Think about where you are going and choose.

Don’t let nature or nurture make you.

Choose to MAKE. YOUR. SELF.

Yesterday I was skimming through my emails and an ambitious action taker posed a question that got me thinking…

Here’s what he said –



Love reading your fitness advice daily – it has helped me lose over 27lbs of fat and reclaim the life I was destined to have. Girls can’t keep there hands of me and guys constantly ask me what’s my secret (I tell them it’s you haha!)

Anyways, I’ve been so close to getting six pack abs (I still have a four pack) but wondering how much longer I need to diet for until I get there? 

I know it’s a process but it would be nice to have a timeline to know when I should expect my abs to finally POP. 

Thanks again,

James T., Arizona. 


James, thank you for the kind words – and for steering souls in the right direction over here. Not all of them will stay, but those that do, will join us at the top!

To answer your question James, is a little but complicated.

Joining the six pack club requires two ingredients:

A) Low levels of body fat

B) Developed deep abdominal muscles.

One without the other is no good. It seems you have good deep ab work (since you have a 4 pack) but are lacking the last little bit of fat loss.

On average you can lose 1-2lbs of fat per week (closer to 1lb as we get closer to 6 pack status.) You’ll need to get down to a TRUE 10% body fat to guarantee you have six pack abs. 

Here’s a handy chart to help you (and everyone else here).


Now a reminder, this is a guideline – you may achieve six pack status faster or slower depending on many lifestyle factors. 

​​​​​​​Just remember to never give up.

That’s how you are guaranteed to join the six pack club.

A friend of mine wanted to go back to school and learn how to write computer code. It was a 6 month commitment, to learn a skill he had wanted to learn for years.

But he was hesitant to take the class, thinking he didn’t have the time, maybe he should wait until she was ready.

My advice:

In 6 months, you will either know how to code, or not. But that time is gonna pass by either way.

Might as well spend it doing something that matters do you.

What about you?

Where will you be in 6 months? What matters most to you right now?

And have you ever made the same excuses my friend was making?

“I don’t have the time”

“I’ll wait until I’m ready.”

Here’s a cold, hard truth that will make you a better person: You will never, ever be “ready” to do the things you wanna do.

You’ll never be ready to melt the tire around your waistline and start changing your life. 

You’ll never be ready to approach that super hot girl.

You’ll never be ready to start piling on muscle and commanding respect and awe from everyone. 

You’ll never be ready to get married and have kids.

Successful people don’t wait around until they feel “ready”…

They jump in with both feet and just get on with it.

I mean, come on, the woman or body of your dreams is never gonna just fall into your lap someday…

You already know you’ve got to go out there and make it happen…

So if you’re not taking steps to make it happen, you’re wasting time.

The tragedy is, when it comes to changing your body..

It’s not even that hard! It only seems that way before you take the first step.

But you gotta take action and go for what you want, no matter how “ready” you feel or how long it might take.

Time will pass by either way, you can’t stop that from happening.

And all of us are only getting older.

Where will you be in 6 months? Whatever your path leads, get started today.