Tenho 45 anos. Se você tem 40 anos, assista isso:

The video opens with an introduction (00:00) and then the speaker urges viewers to cut alcohol (00:05). He outlines a year of success for health (00:32) and emphasizes that health is the most important thing (00:55). He explains that zero health problems is a luxury (01:02) and that 40 years is not "mid‑life" (01:07). He stresses that you must measure what you manage (02:14) and become metabolically healthy (02:43). He advises not to stop lifting weights (03:10), to control your diet (03:31), and that protein is key (03:43). He encourages becoming a "sleep athlete" (04:25), creating a sleep sanctuary (04:50), and walking is underrated (05:04). He recommends 8–10k steps a day (05:41), finding a cardio exercise you enjoy (05:59), and that mobility is non‑negotiable (06:27). He lists the five essential supplements (06:42), applies the sunk‑cost fallacy (07:10), and stresses that restrictions are vital (08:06). He talks about making more thoughtful decisions (08:48), surrounding yourself with younger people (09:31), and not being that guy (10:12). He discusses valuing children while they are small (10:45), being a good parent (11:20), valuing parents (11:29), loving a partner (12:18), setting a good example for children (12:45), breaking generational curses (13:09), listening to a partner (13:28), and that retirement is not the goal of life (14:04). He encourages finding a great community (14:15), considering whether you will regret the decision (14:32), studying the regrets of the dying (15:08), listening to the best advisors (15:25), and listening to risk‑takers (15:43). He contrasts status earned versus borrowed (16:24), explains that a healthy body must be earned (16:47), and that you need goals (16:54). He warns against giving a minimal effort (17:18), stresses the need for vision (17:32), and says life begins at 40 (17:51). He urges inspecting the quality of your thoughts (18:00) and cautions not to take everything literally (18:19).