I'm 45. If you're in your 40s, watch this:

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00:00 Intro: The speaker opens by encouraging viewers in their 40s to take charge of their health. 00:05 he urges cutting out alcohol, then at 00:32 he explains that the 40s are a pivotal year for health. 00:55 he stresses that health is the most important asset, and at 01:02 he notes that having zero health problems is a luxury. 01:07 he clarifies that 40s are not "middle age", a point he repeats at 01:38. 02:14 he says you measure what you manage, and at 02:43 he outlines how to become metabolically healthy. 03:10 he advises not to stop lifting, while 03:31 he discusses controlling your diet. 03:43 he emphasizes protein as key, and at 03:52 he introduces the concept of becoming a "sleep athlete". 04:25 he explains how to create a sleep sanctuary, then at 04:50 he highlights walking as underrated. 05:04 he recommends 8k-10k steps per day, and at 05:41 he suggests finding cardio you enjoy. 05:59 he stresses mobility as non‑negotiable, and at 06:27 he lists the only five supplements needed. 06:42 he applies the sunk‑cost fallacy, while 07:10 he talks about constraints being vital. 08:06 he encourages making more considered decisions, and at 08:48 he advises hanging out with people younger than you. 09:31 he warns against being a certain type of guy, then at 10:12 he urges cherishing your children while they're young. 10:45 he asks if your kids like you, and at 10:56 he frames parenting as a rite of passage. 11:20 he encourages appreciating your parents, and at 11:29 he talks about loving your partner. 12:18 he stresses setting a good example for your kids, then at 12:45 he discusses breaking generational curses. 13:09 he says your kids will tell you the truth, and at 13:28 he advises listening to your partner. 14:04 he argues that retiring isn't the goal of life, and at 14:15 he encourages finding a great community. 14:32 he poses the question of regret, then at 15:08 he suggests studying the regrets of the dying. 15:25 he highlights the best advisors on the planet, and at 15:43 he recommends listening to people with skin in the game. 16:24 he contrasts earned status versus borrowed status, and at 16:47 he asserts that a healthy body must be earned. 16:54 he stresses the need for goals, then at 17:18 he says don't give a sh*t. 17:32 he insists you must have a vision, and at 17:51 he declares that life begins at 40. 18:00 he advises inspecting the quality of your thoughts, and at 18:19 he cautions against taking everything at face value.