In this Q and A episode, I answer common questions about fat loss, muscle building, and cardio  and give you practical strategies you can use right away.

• How to eat in a calorie deficit without feeling like you are starving by looking at things like fiber, volume eating, pre-planning, and your food environment.
• Whether meal timing matters for fat loss, and how to choose between a few bigger meals vs more frequent smaller meals based on what actually helps your hunger and consistency.
• How many sets per muscle per week you really need to build or maintain muscle, including the minimum effective dose, the realistic sweet spot for most people, and when higher volume makes sense.
• How much extra cardio actually helps with fat loss and whether or not it's worth it 
• How sleep affects how much fat you lose and how much muscle you build 

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If eating healthy feels hard, it’s probably because you’re trying to change your whole life overnight instead of building a simple system you can enjoy that's easily repeatable. 

In this pod, we'll go over:

•  The key to picking an approach that feels doable, not extreme, so you actually stick with it
• A repeatable weekly diet that keeps meals simple Monday through Friday, adds variety on weekends, and still allows 1 to 2 meals out without blowing everything up
• Simple protein and meal shortcuts (crockpot, whey, Greek yogurt, bars and shakes, canned and frozen foods, fast food upgrades) that save time and keep hunger under control
• Practical planning tips that make the healthy decision the easy decision (running meal list, staple grocery list, pickup or delivery, ingredient prep, and what to do when travel makes things messy)

The "I DONT HAVE TIME" Cookbook

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The goal isn’t just to live more years, it’s to actually enjoy those years. In this episode I break down 7 things you can start today that make you healthier now and stack the odds in your favor long term.

What you’ll get from this episode

• The 7 biggest “longevity levers” that matter most (no hacks, just the fundamentals that actually work)
• Why each one matters in real life and how it connects to the biggest health problems people face
• Simple, doable action steps you can start today for every category (movement, food, stress, relationships, and more)
• The mindset shifts that make this sustainable so you stop doing all or nothing and start building health for life

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A real conversation with Lynn, a dad of 3 and former athlete, on how he built a sustainable fitness routine that helped him lose fat, build muscle, and show up better for his family without burning out.

In this episode, we talk about:

• The simple diet changes Lynn made to lose body fat and build muscle without feeling restricted
• The mindset he uses to balance work travel, family life, and training when life gets hectic
• How prioritizing his own health created a ripple effect that benefited his entire family
• The identity shift from former athlete to fit dad and how he rebuilt consistency in this new season of life
  

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If you want practical tips on fat loss, muscle building, or motivation, this Q and A episode is a rapid fire reset with simple answers you can actually use this week.

• Good foods to eat for fat loss so you feel full, hit your protein, and stop guessing what “healthy” even means
• Filling low calorie foods that actually taste good so you can stay in a deficit without feeling like you’re dieting
• Best workout splits when you’re short on time so you still make progress even with a busy schedule
• Getting stronger and building muscle once you’ve hit a plateau with the simplest levers to pull 1st
• Steps or cardio for faster fat loss and how to use it without burning yourself out
• What to do when motivation is lacking so you can stay consistent even when you don’t feel like it
  
  
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Tracking calories is a skill that removes the guesswork so you can stop spinning your wheels and start losing fat on purpose. This episode shows you how to do it without adding a bunch more to your plate.

In this episode, you'll learn

• • The basic principle all fat loss methods follow
• • How to simplify your macros with a simple focus on calories and protein
• • The biggest myths that keep people stuck and what’s actually true about metabolism, restriction, and time
• • Practical tips that make it easy and sustainable day to day (including eating out)

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In this episode, I’m sharing the simple life hacks and mindset lessons that helped me lose 100 pounds, run a marathon, and stay in great shape in a way that felt doable and sustainable.

What you’ll get from this episode

• Simple ways to make the healthy decision the default, even on busy days
• Small habit upgrades that create outsized results without needing perfection
• A better way to think about goals and consistency, so you stop starting over
• The mindset shift that helps you handle setbacks and keep moving forward with a 1% better approach

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Most people fail at fat loss because they chase fast results with methods they can’t sustain.
In this episode, I break down the exact mindset and simple system that helped me lose 100 pounds and keep it off for 9 years.

• Why 80 to 90% consistency beats perfection, and how to set expectations so you actually stick with it
• The 5 pillars that drive sustainable fat loss: calories, protein, steps, workouts, and the 1% better mindset
• How to pick a realistic calorie target and adjust based on real feedback like scale trends, progress photos, and how your clothes fit
• The practical “do this today” steps for protein, daily movement, and weekly lifting so you build results you can maintain for years
  

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In this Q and A episode, we break down fat loss, muscle building, and discipline in a way you can actually apply starting today.

Here are a few things you can expect to learn: 

• How to lose a large amount of weight without gaining it back 
• Actionable tips to stop stress eating 
• How to build muscle in your 30s the most effective way
• How to build real discipline that sticks into the new year

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Learn how to add years to your life, plus add some life to those years by understanding these 3 numbers.

In this episode, we break down the 3 metrics that predict not just how long you live but how strong, fit, and confident you feel along the way.

• Why understanding your VO2 max is important and how to improve it 
• Clear strength targets so you feel strong and fit today and in the future 
• What a healthy body fat range actually looks like and how to start moving toward it
• How to turn all of this into a realistic weekly plan for training and nutrition you can actually stick to
  

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