Mike Ilias Health Coach (@justmikeilias)

COMMENT "1800" for a free copy of my Recipe Book - to give you the best chance possible. #onthisday

My $1,655 Gym Outfit. It's all about what's underneath that counts the most. #gymmemes #gymlifestyle #gymlover #gymguy #gymgirl #gymworkout #gymwear #gymlife

Your Mind Has To Be Stronger Than Your Feelings! Follow If You Need Inspiration. #mindoverfeelings #mindset #fatloss #fyp

Physical health does not guarantee mental peace. It is okay to admit that life gets overwhelming, even when things look perfect on paper. #MentalHealthMatters #Authenticity #RealTalk #Mindset #WellnessJourney

Losing weight won't fix everything. True happiness is found in building your identity, not just changing your reflection. #WeightLossJourney #MentalHealthMatters #SelfGrowth #Identity #BodyPositivity

𝗪𝗵𝗮𝘁 $𝟯.𝟵𝟬 𝗮 𝗱𝗮𝘆 𝗖𝗔𝗡'𝗧 𝗯𝘂𝘆 𝘆𝗼𝘂. 👀⁣ ⁣ More energy. Better sleep. Less bloating. Weight loss. Feeling comfortable in your own skin again.⁣ ⁣ Sounds good, doesn't it?⁣ ⁣ And apparently, all you need is a special drink and a couple of capsules.⁣ ⁣ But here's what nobody selling you a "𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝘀𝘁𝗮𝗰𝗸" wants to tell you.⁣ ⁣ You don't need to spend $𝟯.𝟵𝟬 a day to start feeling better.⁣ ⁣ You need to look at what you're actually doing every day.⁣ ⁣ Are you...⁣ ⁣ 💙 getting enough sleep?⁣ ⁣ 💙 eating enough protein and fibre?⁣ ⁣ 💙 moving your body regularly?⁣ ⁣ 💙 drinking enough water?⁣ ⁣ 💙 managing your stress rather than just buying something that claims to fix it?⁣ ⁣ Because if you're sleeping five hours a night, barely moving, eating poorly and running yourself into the ground, a fancy drink isn't going to magically undo all of that.⁣ ⁣ And let's talk cortisol.⁣ ⁣ Cortisol isn't your enemy. It's a hormone your body actually needs.⁣ ⁣ Not every bit of belly fat, afternoon fatigue or bloating is a sign your cortisol needs fixing.⁣ ⁣ And there's no convincing evidence that some generic "𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝘀𝘁𝗮𝗰𝗸" is going to solve all those problems.⁣ ⁣ Now, if you've swapped an energy drink for something else and genuinely feel better, fantastic.⁣ ⁣ But feeling better doesn't automatically prove the product did what the marketing claims.⁣ ⁣ $3.90 a day is $1,423.50 a year.⁣ ⁣ That's a fair bit of money to spend on something you might not even need.⁣ ⁣ Here's my challenge to you.⁣ ⁣ Before you invest in another supplement, invest some time in the basics.⁣ ⁣ They're not sexy. They're not revolutionary. And unfortunately, there's no commission to be made from telling people to get more sleep, eat properly and go for a walk.⁣ ⁣ But they work.⁣ ⁣ Your health doesn't need another sales pitch. It needs some consistency.⁣ ⁣ And you certainly don't need to comment "𝗦𝗧𝗔𝗖𝗞" to get started.

Listen to this.. EVERY MORNING. Go Get Some.

Getting older is inevitable. Getting weaker without putting up a fight isn't. Forget the biohacking bullshit. Lift some weights. Build some muscle. Get stronger. Not just to look better today, but to keep doing the things you love 20 years from now. Your future self will thank you. Stop optimising everything. Start doing the basics. 💪 Send this to someone who needs to start lifting.

Somewhere along the way, people started believing that enjoying a holiday means undoing all their hard work. It doesn't have to be that way. Eat the pasta. Have the dessert. Enjoy a few drinks if that's your thing. Walk around. Explore. Keep the basics ticking along. And when you get home? Get back to normal. No detox. No punishment. No starting again Monday. I've put together MEMORIES BEFORE CALORIES, a FREE 8-page guide to enjoying your holiday without tracking every mouthful. Comment "HOLIDAY" for your copy. Save this for your next holiday. And send it to someone who needs to stop stressing about their bloody pasta. #MemoriesBeforeCalories #SustainableWeightLoss #HealthX #HolidayEating #antioptimisation

I thought losing weight would change my life. Turns out, learning to trust myself again was the bigger transformation. Sometimes the smallest promises you keep to yourself make the biggest difference. And no, you don't need another fucking morning routine with 17 steps to get there. Just start somewhere.

We know too much about health, leading to over-optimization. Is self-care becoming a full-time job for normal people? I'm the anti-optimization coach. #Health #Wellness #Optimization #SelfCare #AntiOptimization

Stop optimizing the last 2% while ignoring the 98%. Focus on the fundamentals: consistent sleep, proper nutrition, regular movement. Adherence to 'good enough' for years beats 'perfect' for weeks. #HealthTips #FitnessMotivation #Priorities #Adherence #SustainableHealth

At least I'm halfway there. 😂

Everyone wants a sustainable approach to losing weight. Until they realise sustainable doesn't mean comfortable. It doesn't mean you won't get hungry sometimes. It doesn't mean you'll always feel motivated. It doesn't mean you can keep doing everything exactly as you are and expect a different result. It means finding something you can stick to when life gets messy. Something that doesn't require you to become a completely different person just to lose a few kilos. Sustainable doesn't mean easy. It means you can keep doing it even when it's hard. And that's where most people get it wrong. They're so busy looking for something easier that they never give the boring stuff enough time to actually work. Basics before bullshit.

Send this to someone whose inner 5 year old is still very much alive. 😂 Growing older is mandatory. Growing up is clearly optional.

Snack Hack. Pair your fibre and protein together to maintain fullness.

“You don’t need carbs for energy. You need energy.” That’s like saying you don’t need petrol. You just need fuel. 😂 Yes, your body can function without eating carbohydrates. That does NOT mean carbohydrates aren’t an energy source. They are. Rice isn’t the enemy. Potatoes aren’t ruining your metabolism. Fruit isn’t making you fat. And bread doesn’t require a fucking apology. Eat enough food. Get your protein in. Eat your fruit and veg. Move your body. Train if you can. Stop making health harder than it fucking needs to be. That’s Anti Optimisation.™️

I KNOW there are some absolute crackers out there 😂 Fat loss rules. Gym myths. Detoxes. Metabolism hacks. Things your old PT swore were true. Something your mate Dave told you in 2007. I want the worst of the worst. 👇 What's the dumbest fitness, diet or health advice you've ever been given? I'm stealing the best ones for Part 2. And yes, I will be roasting them. 😂

In my 30s, I didn’t like the man I saw in the mirror. I was carrying things from my childhood that I’d never dealt with. I was scared I’d become the kind of father I grew up with. I was overweight, unfit and pretending I was okay when I really wasn’t. There were times I didn’t want to be here anymore. I’m sharing this because someone might recognise themselves in it. Getting fit was part of my journey, but it wasn’t the whole answer. I needed help. I needed to face what had happened, forgive myself for the years I’d spent just trying to get through, and stop hiding who I was. That work took time. It still does. But today I get to be more present with my family. I get to be myself without putting on a mask. And I know that the man I was afraid of becoming doesn’t have to be the man I choose to be. If you’re struggling right now, please tell someone. You deserve support while you find your way through. ❤️

Your metabolism probably isn’t broken. But those bites, tastes, handfuls, coffees, sauces and “that doesn’t count” snacks? They fucking count. 😂 Fat loss gets a lot easier when you stop looking for what’s “wrong” with your body and start getting honest about the little things that add up. Want help getting your shit sorted without another stupid diet? DM me COACHING and let’s chat. 👊

If tracking your food feels like a full time job, you’re probably making it harder than it needs to be. 😂 Save your regular meals. Build your recipes. Plan them ahead. Less tapping. Less thinking. More consistency. Make the boring shit easier and you’ll actually keep doing it. Save this one for your next meal prep. 👊

If you're having trouble getting your step count in, do this one little hack that'll probably help you demolish them every day. Wherever you're going, park as far away as possible so you can amp up those extra 500 to 1,000 steps. That could be the one thing that gets you to your step goal.

At 48. We don't warm up. We Pre-Heat! 🔥

The Sydney Sweeney controversy isn’t just a conversation. It’s content. People are rushing to share their outrage because outrage creates comments, clicks and reach. Meanwhile, social media has spent years rewarding coaches, influencers and brands for using sexuality, provocative imagery and their bodies to sell. When it comes from someone we follow, we call it confidence, empowerment or clever branding. When it comes from someone we’ve decided to criticise, we call it exploitation. That doesn’t mean every campaign is beyond criticism. It means we should be honest about the double standard, and about the fact that many people condemning this ad are also profiting from the attention surrounding it. Sex sells. Outrage sells. And right now, moral superiority sells too. Are people genuinely offended by the tactic, or just by who used it?

Eventually the goal needs to stop being: “How little can I weigh?” Get stronger. Build muscle. Perform better. Build a body you actually want to live in. DM "MOMENTUM" for coaching availability.

PART 3: MAINTAIN Possibly the most important step nobody teaches you: Learn how to STOP losing weight. Because losing 10kg means fuck all if you spend the next year putting it back on. DM "MOMENTUM" for coaching availability.

Don’t just lose weight. Protect the muscle. Protein. Strength training. Recovery. Make the body smaller without making it weaker. DM "MOMENTUM" for coaching availability.

Yes. You need a calorie deficit to lose fat. No. You don’t need to fucking starve yourself. The goal is progress you can actually sustain. DM "MOMENTUM" for coaching availability.

Most people think fat loss is just a calorie deficit. It is. But that’s only Step One. Here’s what comes next. DM "MOMENTUM" for coaching availability.

We’ve made getting healthy way too fucking complicated. You probably don’t need another hack, supplement or optimisation. You need to get really fucking good at the basics. Then keep doing them when life gets messy. That’s it. Consistency > optimisation. Comment or DM "MOMENTUM" For details on my program.