Motivation Fades. Systems Don’t. Stop relying on willpower. Here’s how to protect your progress when life gets hard. Have you ever noticed that when life gets stressful, your healthy habits are the first to go? If you prefer to watch a video on this week's newsletter where I go into more detail, check it out below and make sure you subscribe if you haven't already done so. It makes it easier for others to find my content. Thanks in advance ❤️ Suddenly you're skipping workouts, ordering...
12 days ago • 1 min read
What if losing weight wasn’t about forcing new habits… …but about becoming a new person — today? In this week’s letter, I'm asking you to check out the video below, where I guide you through a short daily identity shift exercise that helps you do exactly that. It’s not something to read about — it’s something to experience. In under 10 minutes, I’ll help you: Let go of the “old you” who struggles with food, energy, or confidence Step into a leaner, stronger version of yourself — one who...
19 days ago • 1 min read
Losing weight doesn’t just change your body — it changes your career, your relationships, and your confidence… sometimes in ways you can’t even imagine. I know, because I’ve lived it. Twenty years ago, I dropped 127 lbs. At first, I thought the biggest payoff would be seeing a smaller number on the scale. But the real transformation? It happened everywhere else in my life. The Ripple Effect of Getting Healthy Career:When you’re fit, your brain works better. Science shows exercise boosts...
26 days ago • 1 min read
Watch this week's version of this letter on YouTube here: When I was younger, I used to read Men’s Health religiously. Yeah, the workouts and fat-loss tips were cool — but my favorite part wasn’t the fitness section at all. It was the lifestyle stuff… the sharp suits, the cool watches, the travel, the relationship advice. It made me think: I want to be that guy.Not just fit — but strong, confident, put together. Why This Matters Here’s the truth: I didn’t start lifting weights because I loved...
about 1 month ago • 1 min read
What if I told you the fastest way to lose weight isn’t starting a new diet… but becoming the person who’s already fit, lean, and healthy — in your mind — first? Sounds woo-woo, right?It’s not. It’s science, mindset, and presence rolled into one. I lost 127 pounds over 20 years ago. But here’s the thing… I didn’t keep it off because I have iron willpower (spoiler: I don’t). I kept it off because I stopped being “a guy trying to lose weight” and started being “a healthy man who takes care of...
about 1 month ago • 2 min read
Hey guys, This week I want to have a real talk about something most people overlook when it comes to fat loss: your muscle. Let me start here: I’ve lost 125 pounds and kept it off for 22 years. I’ve coached countless others through sustainable transformations. And the one thing I preach above all else? Muscle is your longevity organ. It’s your insurance policy for aging well, feeling strong, and staying lean long-term. Why Strength Training Beats Endless Cardio Don’t get me wrong—cardio has...
about 2 months ago • 2 min read
Morning, If you’ve followed me for any amount of time, you’ve probably picked up on something: I’m not the 30-day shred guy. I’m not the 6-week weight loss challenge guy. And I’m definitely not the guy handing out 1,200-calorie meal plans like candy. In fact, I’m anti-diet and anti-challenge — and today I want to explain why. Diets Don’t Work — Long Term They can work short term. That’s why people keep doing them. You drop 8–10 pounds in a month, maybe even more if you white-knuckle your way...
about 2 months ago • 2 min read
Happy Saturday, I used to think I was broken. I did everything the fitness world told me to do — cut calories, added cardio, ate every 3 hours like it was gospel. And sure, sometimes the weight came off… but it never lasted. The second life got busy or I missed a workout? Back to square one. Sound familiar? Maybe you're doing all the right things — but the scale won't budge. Or it drops for a bit, then stops. Or you feel like the only way to stay lean is to suffer constantly. If that’s you,...
2 months ago • 2 min read
Hey there, If you’ve been out of routine lately—traveling, wrangling kids during summer break, dealing with events, heatwaves, or just… life—this one’s for you. You might be feeling a little bloated, unmotivated, or like all your healthy habits went on vacation and forgot to take you with them. Good news: You’re not “off track.”Even better news: You can stop trying to “start over” and just keep going. Here’s how. 1. It’s a pause, not a problem. Let’s drop the all-or-nothing mindset for a...
2 months ago • 2 min read