Brandon Bohonko

the best cutting food on the planet is a $7 fruit and nobody’s talking about it.

low cal. high volume. stops the cravings. that’s the whole checklist 🍉

bad sleep is not a permission slip to have a bad day.

one rough night is not a reason to hand the whole day to the worst version of you.

you don’t need a perfect day. you need a controlled input day.

lower the volume, keep the promises, and move anyway.

People will see the abs and miss the part where I chose to get fat on purpose first.

The only opponent was the version of me that quit. There’s only one person in the race and that’s you.

270 → and shrinking.

wallmaxxing is the new dopamine detox 🧠

every notification, every scroll, every like = dopamine hit, crash, repeat. until real life feels boring by comparison.

15 minutes of doing nothing fixes what years of scrolling broke.

people who wear Birkenstocks to the gym…

do whatever the f*ck you want 🤝

at 75 you won’t wish you had a bigger house or a nicer car. you’ll wish you had more stories and bet on yourself more.

and here’s the most liberating realization you’ll ever have: it doesn’t matter what anyone thinks of you. because their opinion of you will d!e with them too.

the only things you take to the grave are your self respect and your memories.

so do it scared. do it for f*cks sake.

your grandparents slept better than you and they never had a bedtime routine 🌙

putting your phone down an hour before bed feels like torture. that’s how bad it’s gotten.

your nervous system is completely fried and it’s begging you to give it one hour of peace before you sleep.

here’s what people did before phones existed that actually worked:

📖 read something that doesn’t glow (book, magazine, cereal box, anything)

🚶 nighttime walk (slow, quiet, NO AIRPODS)

📓 brain dump journal (empty your head so it shuts off when the lights go off)

🧘 stretch or foam roll (your body needs to decompress too)

✍️ write down 3 things you’re grateful for (last thought before you sleep matters)

infinite options. zero screens.

you just have to stop being a prisoner to the thing in your hand.

you’re not ugly, you’re just out of shape 🪞

most people are walking around thinking they lost the genetic lottery.

they didn’t. they just never got lean.

i know because i did it on purpose. i gained 70 pounds intentionally and lost 50 of it. same person, completely different face.

the jawline came back. the face bloating disappeared. the shoulders showed up.

you don’t need surgery or better genetics. you need to lose the weight that’s hiding your actual face.