Markos Ubi

God first | Helping you build a stronger, healthier life | Master’s degree in body recomposition & natural bodybuilding

[Markos Ubi @LiveLongVital]

If you make these staples of your 2026 weekly routine, you’ll be healthier than 90% of people:

– No smoking
– No more than 1 drink a week
– Lift weights 3x a week
– Hard cardio 1x a week
– Walk 8,000+ steps a day
– Eat 80%+ whole foods
– Sleep 7–8 hours daily
– Don’t drink your calories
– Bright days, dark nights
– Real, loving relationships

[Markos Ubi @LiveLongVital]

Physically inactive, mentally overstimulated.

That´s one of the worst combos today.

[Markos Ubi @LiveLongVital]

Nowadays it´s normal to see people hanging out, each on their own phone.

Phone addiction is happening in front of our eyes. The average person spends around 4 hours a day...

The cost of this will show up slowly in attention, relationships, and how we experience life.

[Markos Ubi @LiveLongVital]

Those are some of the benefits of hanging from a bar. 20-60 seconds a few times per day is enough. Get one for home if you can.

[Markos Ubi @LiveLongVital]

Hanging from a bar is a top-tier mobility exercise that does several jobs at once.

Most stretches only target one muscle, while hanging uses your entire body weight to reset your posture from your hands all the way down to your hips.

Here’s a look at why those benefits are important:

[Markos Ubi @LiveLongVital]

5. It builds a stable foundation

When you squeeze something hard with your hands, your body naturally creates more tension through your arms and shoulders.

By building a strong grip through hanging, you are also training your shoulders to be more stable and resilient.

[Markos Ubi @LiveLongVital]

Convenience is a trap.

When you live somewhere without Amazon, chains, and everything one click away, you see how much of what you used to buy wasn’t needed.

It was habit, boredom, and the ease of it being there.

[Markos Ubi @LiveLongVital]

If you can, eat your meals outside in daylight.

It helps keep your body in sync with daytime, which supports digestion and glucose control.

I know it’s not always possible if you work indoors. Do it when you can.

[Markos Ubi @LiveLongVital]

How to bring triglycerides down?

Fat loss is the main driver. Focus on:

- Reducing excess calories
- Prioritizing protein
- Cutting liquid calories + refined carbs
- Moving more (daily steps + training)

[Markos Ubi @LiveLongVital]

If you’ve had bloodwork done and your fasting triglycerides are consistently above 100 mg/dL:

That’s an early signal your body isn’t clearing fat well.

Excess calories can’t be stored efficiently, so they remain circulating as triglycerides.

[Markos Ubi @LiveLongVital]

You don’t need to feel good to start moving

They reinforce each other, but if you’re stuck, the order matters

Start without motivation

Once you get a small result, it builds momentum

Move → feel → keep moving

[Markos Ubi @LiveLongVital]

Chronic energy surplus is easier than ever nowadays.

You have to resist:

- Cheap, tasty, low satiety calories
- Constant snacking, liquid calories, large portions
- A sedentary lifestyle

The combination of the above makes a daily energy surplus almost automatic.

[Markos Ubi @LiveLongVital]

The way to prevent it is simple in principle.

Match what you eat to what you use and don’t stay in a constant fed state.

Stay active and avoid carrying excess body fat over time.

[Markos Ubi @LiveLongVital]

Type 2 diabetes doesn’t happen overnight, it builds over years.

If you consistently take in more than you use, your body has to handle that excess every day.

[Markos Ubi @LiveLongVital]

After years of having insulin elevated most of the time, your cells don’t respond the same way anymore.

That reduced response is called insulin resistance.

[Markos Ubi @LiveLongVital]

Your results match your standards. Not your goals.

What you consistently accept and tolerate determines your outcomes more than what you say you want.

[Markos Ubi @LiveLongVital]

If your meals are built around protein, fiber, and real food, you shouldn’t be starving all day.

If you are, eating even less isn’t the answer. Either the food quality is off or you’re not moving enough.