Meet Mason

• He's weak.

• He can't even bench press 20kg.

• He has no energy.

• People think he's weird.

• He's socially awkward.

Like millions of men, Mason blames external factors—his genetics, his job, even "society"—without realizing the daily habits quietly sabotaging his strength and energy.

Most men live like a robot. They scroll endlessly, watch porn the moment they wake up and junk-food binges to fill the void. When their workouts stall or their confidence tanks, they point fingers at the media, the healthcare system, even their parents—anything but their own habits.

In this letter we’ll expose six physical bad habits that are keeping men weak and equip you with simple, practical strategies to break free and build real, lasting strength.

Bad Habit no.1: Poor Sleep

By far the most common and also the most neglected.

Our body heals when it sleeps. It recharges your energy for tomorrow. However plenty of people sacrifice their sleep for the sake of entertainment.

They would rather sleep less and watch more movies than to let their mind and body rest.

Your sleep is a big factor of productivity. That's because sleep gives you energy. When you sleep on time and properly—the energy burnt today will be replenished for tomorrow.

So what happens if you skip sleep? You have less energy. And when you have less energy you have less focus. When you have less focus and energy you will have less mental strength to fight off temptations.

What you need to do instead is to set a bedtime and wake up time that you will stick to consistently everyday for the rest of your life.

I highly recommend waking up at 5-6am and sleeping at 8-9pm. And making excuses like you're a night owl will just make you die young.

As they say—the less you sleep the shorter your life.

Bad Habit no.2: Watching Porn

Well here's one that most people will get pissed off about.

Let's be honest watching porn isn't good and the health benefits articles write about is fake.

They are simply using that as an excuses to make ad revenue. Well—if you support people's biases without a balanced argument it's a good way to get attention and clicks.

The more you watch porn:

• The weider you act.

• The more socially awkward you become.

• The weaker your mental resilience becomes.

If you really struggle with watching porn like the replies I've received in my welcome email—I highly recommend you use the backward principle of progressive overload.

Progressive overload is a term used in weightlifting to measure how much strength or muscle you've built over time. For example: My goal this week is to bench press 10kg. Next month my goal is to bench press 15kg. In the next six months my goal is to bench press 60kg.

The pattern is simple—over time you add more volume or more weights—to make sure your muscles grow making sure it's not too hard or too easy.

Use the same principle when it comes to porn but backwards. Let's say you watch porn this week 7 times a day. Next week aim for 6 days only.

Next month aim for 20 days only. The next then 15 days.

If you relapse and break the set you had to do—don't start over. Simply stick to the plan. Most people quit when they break streaks which is just stupid.

It's kind or ironic because I want to tell you to just stop watching porn but I guarantee you that you'll fail. You've been doing this bad habit for years so reversing it's effect isn't something you can do in a day.

Bad Habit no.3: Lack Of Exercise

Imagine you're age 70. Your muscles cramp. You can't even bend properly without your back hurting and to walk you need a walking stick.

Sounds miserable right?

Well that's what happens when you grow old without exercising.

The most painful experience in getting older isn't your kids leaving you behind to have their own family but you experiencing muscle and bone density loss and being unable to do things you have been able to do in the past.

Something I noticed with grumpy old people is they're unhappy because of how limited they can move or act.

They can't walk without guidance. They can't sit in the toilet without proper help.

Even cooking becomes hard.

Well that's the life of those who had lived comfortably not working physical jobs or don't exercise frequently.

When you exercise your vitality, sleep quality and energy sky rockets. You will become more focused and more confident in your body.

Even if it's not that noticeable if you can go back to the days you don't work out—you'll notice a big difference in how you act and think.

If you are not working out yet—check out 5 minute warm up videos in YouTube. And just do that.

Do 5 minute workouts and nothing else. Do it 3x this week. You'll be surprised how it's hard even though you thought it's easy especially if you don't work out.

You can leave the workout plans for later once you're consistent.

Bad Habit no.4: Bad Diet

Do you feel shit about your body?

In the past week what have you eaten that's nutritious and healthy?

How many junk food or soft drinks have you eaten this week? How many sugary products have you consumed?

This one is simple. The shittier your diet—the shittier your think, act, judge and your productivity.

It always amazes me how people blame the healthcare for their sickness when it's their bad diet that actually makes their life miserable.

Someone who has diabetes but still keeps eating desserts will blame the healthcare for the medications not working the day his leg or arm needs to be cut off.

Today's letter isn't kind. Just to let you know.

Your goal this week is to incorporate at least 2 days of healthy eating. I recommend fruits because their delicious and also tasty similar to how sugary products are.

Bad Habit no.5: Not Reading

I don't think I even have to explain this.

But the amount of people I ask if they read not just books is 0.5/10. Yeah they don't even answer yes but like "yeah sometimes" , "rarely when I like something but I don't finish them".

Knowledge is power not because you can use it but because it makes your mind sharper and give you the ability to think deeper.

My style of writing changes. Sometimes it's very philosophical and intricate sometimes it's blunt and brutal—and that's all thanks to reading.

The way you think and solve problems are mostly dictated by the way you think. Creativity is a false term people use for talented people because they can't understand the depth of their thinking.

Being able to think in terms of cause and effect as well as psychological reasons is a way to be creative.

To amaze an audience you need to understand who they are deep inside. The reason my letter strike responses of gratitude is simple because I understand what you are as a person.

A lost boy in this society that deems most men as irrelevant or dispensable.

Bad Habit no.6 : Social Isolation

Perhaps the most brutal bad habit you can give to yourself is to become isolated.

The lonelier you become—the sadder your life becomes.

The more you lose friends—the more your life will become gray and dark.

The less you talk to people—the less creative energy you will have.

Simply put: People aren't meant to be alone all the time. People need people to connect and socialize.

Lonely people are more likely to become more autistic. Likely to become more depressed.

Solitude and loneliness are not the same. Solitude is voluntarily going away from social situations however loneliness is having people around you yet feel so distant.

Your are close physically but emotionally you understand they don't care about you.

If you don't have friends—force yourself to make friends. If no one talks to you force yourself to make small talks with peoeple.

Wishing someone will come to you and be friends with you for no reason is flawed. It never happens. Just go and do it. Force yourself to socialize.

Doesn't even have to be someone your age. Could be people that are older than you or the elderly.

A much better one is a friend. If you don't have any then go make one.

I hope this letter helps you out.

See you next time

-Noat

When you’re ready, here’s how I can help you out:

• Get 1:1 consultation calls. f First 5 gets 50% off. Use code (1STFIVEOFF). 1 week free 24/7 message access only for the first 5. (4 left)

• Live Intentionally: 90 Day Self-Improvement Program By Harsh Strongman. Over 10k+ sold. Get rid of your bad habits and addiction fast.

PS: If you have any suggestions about what topic you would like me to talk about feel free to share by replying below.