The Health Movement

At 31, he was 372 pounds, out of breath carrying his daughter up the stairs, and dizzy bending down to tie her shoe. Thirteen months later, he was down 135 pounds — and on his way back to the football field.

Clayton Baker is a wellness coach, the owner of the Daily Dose Protein Parlor in Westborough, Massachusetts, and one of my closest friends. I met him at 4 a.m. in a gym in Clinton, Massachusetts, and in the years since, I have rarely seen him relax. In this episode of The Health Movement Podcast, Clayton tells the whole story we get into what he actually gained from losing the weight and what came next: five years of semi-pro football with the Marlboro Shamrocks, four championship rings, and a business that now spans more than 15 nutrition clubs.


If you have ever said "I'll start Monday" and meant it, this conversation is for you.

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In this episode, we discuss:

• 372 pounds at 31 — out of breath, dizzy, and desperate for change
• Two years of saying no to help — and the ego that kept him stuck
• Walking into a nutrition club and finding support without judgment
• The three-day trial and the 16 pounds that opened his eyes
• The 11-week challenge — 71 pounds down and first place
• 101 pounds in seven months, 135 pounds in 13 months
• A picture of his daughter as his why
• What he gained beyond the weight: confidence, energy, fatherhood
• From tying his shoes to crawling into playhouses
• The work in the dark — 3:30 a.m., Kobe Bryant, and iron sharpens iron
• Hype up the person next to you
• Patience, the yo-yo trap, and prepping ahead
• Mount Willard — one win leads to the next peak
• No finish line — vision, GPS, and his mom, a double widow
• The mental side: personal development, listening, and learning
• Top 1% — and who he brings with him
• Work on yourself first — the oxygen mask, and the grand opening moment
• Nine brothers, two sisters, and building a community
• Vibe attracts tribe
• Community and the Blue Zones
• The average of the five people around you
• How to reach Clayton — and a free shake if you mention the podcast

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CHAPTERS

00:00 – Welcome to Episode 107
00:43 – Meet Clayton Baker
01:08 – Meeting at 4 a.m. in Clinton
01:58 – 372 Pounds at 31
05:15 – The Three-Day Trial
06:28 – The 11-Week Challenge: 71 Pounds
07:00 – A Picture of His Daughter as His Why
12:26 – What He Gained Beyond the Weight Loss
13:31 – Confidence, Fatherhood, and Setting an Example
15:29 – Walking the Walk
16:25 – The Work in the Dark: 3:30 a.m. and Kobe
18:47 – Hype Up the Person Next to You
19:47 – Patience and the Yo-Yo Trap
20:42 – Mount Willard: One Win Leads to the Next
22:23 – No Finish Line: Vision, GPS, and His Mom
26:06 – The Mental Side
27:13 – Top 1%: Who He Brings With Him
29:31 – Work on Yourself First, and the Grand Opening Moment
31:31 – Nine Brothers, Two Sisters, and Building a Community
33:50 – Vibe Attracts Tribe
34:59 – First Impressions and Real Passion
36:04 – Just Getting Going
37:48 – Community and the Blue Zones
38:57 – The Average of the Five People Around You
40:54 – Block Parties, Pop-Ups, and What's Next
41:56 – How to Reach Clayton, and a Free Shake
42:52 – Closing Thoughts

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About Clayton Baker

Clayton Baker is a wellness coach and the owner of the Daily Dose Protein Parlor in Westborough, Massachusetts. A former barber, Clayton was 31 years old and 372 pounds when he got winded carrying his two-year-old daughter up the stairs and dizzy bending down to tie her shoe. After two years of saying no to help, he walked into a nutrition club, found a routine he could live with, and lost 135 pounds in 13 months. He went on to play semi-pro football for the Marlboro Shamrocks as offensive lineman #66 for five years, winning four championship rings, including two world championships and two national titles. Now 41, a father of three, he leads an organization of more than 15 nutrition clubs and is a top 1% earner in his company — still in the gym at 3:30 in the morning.

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Connect with Clayton Baker

Instagram: https://www.instagram.com/built4impact247
Facebook: Clayton Baker
Daily Dose Protein Parlor: 45 East Main Street, Westborough, Massachusetts — mention this podcast for a free shake on Clayton

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Listen to The Health Movement Podcast
YouTube: @HealthMovementPodcast

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Work With Derek

Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?

Instagram: @derek.josephs

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I fasted for 96 hours, lost almost 10 pounds, and that part is probably the least important.

This was my second four-day fast. The first time, I was curious. This time, I wanted to understand more about what happened—and take an honest look at some eating habits I had slipped back into.

I had been dealing with cravings, ongoing Achilles pain, and the feeling that I needed to change something. But I wanted more than a before-and-after number on the scale. With help from Amy Kupstas at AP Performance, I completed InBody scans before and after the fast to compare estimates of body fat, skeletal muscle, and water balance.

In this episode of The Health Movement, I take you through my 96-hour fasting experience: the first day of hunger, the surprising shift in cravings, the lighter workouts, and the final morning when I started convincing myself that stopping a few hours early would be fine.

There were moments when I felt clearheaded and energized. There were also plenty of moments when I was saving food videos on Instagram and thinking about everything I wanted to eat.

Along the way, I explore questions about prolonged fasting, ketosis, muscle loss, and autophagy. Amy helps walk through the scan results, adding another perspective to what I experienced. Those measurements are estimates, and this was one personal experiment—not proof of what someone else should expect.

I also share how my Achilles and knee felt during the fast, including finding out afterward that I had ruptured my ACL. Feeling better did not mean the injury had healed, and my experience cannot establish that fasting caused the improvement.

Then came the first meal: white fish, roasted vegetables, and an appreciation for food that I hadn’t felt in a while. Nothing fancy. But after four days, it tasted incredible.

My biggest takeaway was about habits and follow-through. I had committed to something difficult, and finishing it meant something to me. It also gave me space to notice how much of my eating had become automatic.

Sometimes, the change we need starts with recognizing a habit we keep repeating—and deciding what we want to do about it.

If you’ve been curious about what a 96-hour fast actually felt like, this is my honest account of the hunger, workouts, results, and lessons I took away from four days without food.

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Connect with Amy Kupstas | AP Performance

Thank you to Amy for helping me compare my before-and-after InBody scans and talking through the results with me.

AP Performance: https://www.instagram.com/ap_performance_shrewsbury/
Amy Kupstas: https://www.instagram.com/therealamy_k/

Give her a follow and reach out with questions about body-composition testing and understanding your results.

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Watch The Health Movement

Conversations and personal experiences exploring fitness, nutrition, recovery, and mindset—to help people live better lives rather than simply exist.

YouTube: https://www.youtube.com/@HealthMovementPodcast

Subscribe, share this episode, and leave a comment: What is one habit you’re working on changing?

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Work With Derek

Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?

Instagram: https://www.instagram.com/derek.josephs/

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This episode shares my personal experience and is for education and conversation only, not medical advice or a recommendation to attempt a prolonged fast. Consult a qualified healthcare professional before attempting prolonged fasting or changing your nutrition, medications, or treatment. Personal experiences and body-composition scans do not establish that fasting heals injuries or treats disease.

#96HourFast #FastingExperience #TheHealthMovement

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I'm obsessed with never going back to the version of me I worked so hard to not be.

Bree Usie never set out to be a sober creator. She spent 18 years drinking and using substances, living on autopilot, and dealing with chronic pain after several surgeries on her spine. She had known for a long time that she needed to quit, but she could never find the follow-through — until one very late night when everything hit at once.

She started calling and texting friends. They were supportive, as friends should be. But one lifelong friend stayed on the phone for four hours and gave her something none of the others had: tough love. Suck it up. Some people are dealt really crappy things in life, and this is one of those things you have to deal with. You're either going to let it control you and consume you, or you're going to try to take your life back.

In Bree's head, one phrase kept repeating: it's now or never, it's now or never, it's now or never. The next day, she decided to give it a go. She just never went back after that point. Her sober date is March 29, 2025, and she was more than 570 days sober at the time of recording.
In this episode of The Health Movement Podcast, Bree and I talk about that reinvention: from autopilot to daily check-ins, from hiding letters to herself around her house to building a community where people can show up exactly as they are. We get into why she never went to AA or rehab, how she did it on her own, why the first three months were the hardest, and how training — something she had done for over a decade — became the place she poured her energy when she needed something to pour it into.

Bree also shares the story behind Sober Sourdough — the cottage bakery she started after her first starter molded in three days and she restarted it the same day. That starter, Jane Dough, is the same age as her sobriety, and she now ships sourdough all over the United States.
And we talk about the community she did not expect to build: from 4,000 TikTok followers to 36,000, morning lives from the gym six days a week, night lives playing games and talking through the day, and a Discord of almost 100 people where men in particular feel safe enough to open up about sobriety, self-harm, family issues, and everything in between — with one rule above all: no judgment.

If you've ever tried to change your life while keeping the same routines, the same rooms, and the same people around you, or you've ever felt alone in a crowded room, this conversation will change the way you see what it actually takes to become a different person.

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CHAPTERS
00:00 – "Never Going Back"
00:41 – More Than 570 Days Sober
01:06 – The Night Everything Shifted
03:37 – Kind Is Not Nice
05:03 – Redirecting Her Energy
06:49 – Journaling and Letters to Herself
08:15 – Obsessed With Never Going Back
08:58 – What She Had to Give Up
12:35 – The TikTok Crew
13:30 – Building the Community
15:29 – Never Asking for Gifts
17:45 – Authenticity and No Judgment
19:09 – Where Does This Go Next?
21:54 – Alone in a Crowded Room
27:48 – Mind Your Own Mind
31:56 – Learning to Say No
33:27 – Sourdough and Jane Dough
36:10 – Advice for Someone on Day Three
41:58 – The Discord as a Safe Space
43:34 – Where to Find Bree
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About Bree Usie

Bree Usie, known online as SoberBree, is a TikTok creator who streams live from the gym most mornings and plays games and talks with her community at night. After 18 years of drinking and substances, she got sober on March 29, 2025, without AA or rehab, and rebuilt her days around training, journaling, honest friendships, and community. She is also the founder of Sober Sourdough, a cottage bakery she started the day she got sober, shipping sourdough across the United States.
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Connect with Bree Usie
Website: soberbree.com
TikTok: @SoberBreezy
For sourdough orders, DM her and mention sourdough — on TikTok, say sourdough in the message so she knows it's an order.
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Listen to The Health Movement Podcast
YouTube: @HealthMovementPodcast
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Work With Derek
Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?
Instagram: @derek.josephs
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We are not doctors. This episode is for education and conversation only, not medical advice. Before making any nutritional, fitness, or health changes based on anything you hear on the show, please consult with your physician. If you are struggling with substance use, please reach out to a qualified professional. In the US, the SAMHSA National Helpline is 1-800-662-4357, free and confidential, 24/7. If you are in crisis, call or text 988 in the US.

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She switched her college major to avoid public speaking. Now she teaches fitness classes to rooms of 150 people.

Becca Voelpel never planned on a career in fitness. She was a competitive dancer who performed professionally right out of high school, walked away after one month, and ended up with a degree in healthcare administration and a desk job that made her miserable. Her way out was barre — and a mentor who spent months convincing a woman terrified of microphones to get certified and teach.

In this episode of The Health Movement Podcast, Becca and I talk about that transformation: from the woman who taught her first three months without touching a microphone to the Director of Group Exercise at Total Gym. We get into what barre, mat Pilates, and reformer actually are and who each one is for, why Pilates should complement your training instead of replacing it, and the mind-body connection — awareness, breath, control — including what the research actually says about thinking about the muscle you're working. Becca also shares her advice for anyone nervous to try a class (give yourself grace), her philosophy for aspiring instructors (get comfortable being uncomfortable), and why the hardest class you'll ever teach is the one with three people in it.

If you've ever felt intimidated walking into a new class, or you've wondered whether all that "mind-muscle connection" talk is real, this conversation is for you.

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In this episode, we discuss:

• From professional dancer to healthcare desk job to fitness instructor
• Why she quit dance after one month — and finished the contract anyway
• The SoulBody barre certification that started it all
• Terrified of public speaking: switching majors over a speech class
• Three months teaching without touching a microphone
• What barre, mat Pilates, and reformer actually are
• Why Pilates is a complement, not a replacement
• Strong people who move like they're 80
• Bodybuilders in Pilates: less back pain in 6–8 weeks
• Finding exercise modalities that age with you
• Mind-body connection: awareness, breath, control
• What the research says about thinking about the muscle you're working
• The Glenn Wilkinson episode and Derek's slow, light bench press experiment
• Cueing with intent vs. chasing Instagram-worthy choreography
• Four years at Total Gym: trainer to sales and group exercise director
• "Choose your busy" — thriving in chaos
• Imposter syndrome in a male-dominated industry
• Her mentor Lydia Haskell and the push to get certified
• Advice for nervous first-timers: give yourself grace and gratitude
• The hardest class to teach: three people and building from scratch
• The chills moment: a room on the beat in 90-degree Baltimore heat
• The biggest class: 100–150 at pop-ups
• The "you've got this" fluff-word challenge — 80 push-ups
• Derek's 50 "likes" back in episode 10
• The sustainability rule: a 20-minute walk beats a plan you'll quit

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CHAPTERS

00:00 – Welcome to Episode 104
00:32 – Meet Becca Voelpel
00:58 – From Professional Dance to a Desk Job
03:07 – Happier Than the Desk Days?
03:54 – Quitting Dance: "Finish What You Started"
05:07 – Thriving in a Team Atmosphere
05:45 – Terrified of Public Speaking
06:41 – Teaching Students to Own the Room
08:58 – The Classes She Teaches: Barre, Mat Pilates, Reformer
10:02 – Barre, Pilates, and Reformer Explained
11:11 – Do What Makes You Happy — Pilates Is Complementary
12:25 – Strong People Who Move Like They're 80
13:08 – Bodybuilders in Pilates: Mobility and Stability
14:19 – Exercise That Ages With You
14:56 – Mind-Body Connection: Awareness, Breath, Control
16:17 – The Glenn Wilkinson Episode and Derek's Bench Press Experiment
17:16 – Cue With Intent, Not for Instagram
18:56 – Four Years at Total Gym
19:36 – "Choose Your Busy"
20:38 – Finding the Career Organically
22:27 – Imposter Syndrome in a Male-Dominated Industry
23:27 – Advice for Nervous First-Timers: Grace and Gratitude
25:31 – Advice for Aspiring Instructors: Be Open to Failing
27:45 – The Hardest Class: Three People and Building From Scratch
29:32 – The Chills: A Room on the Beat in 90-Degree Heat
30:20 – The Biggest Class: 100–150 at Pop-Ups
31:30 – The "You've Got This" Push-Up Challenge
33:22 – Derek's 50 "Likes" in Episode 10
35:30 – The Sustainability Rule
36:19 – Closing Thoughts

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About Becca Voelpel

Becca Voelpel is a fitness instructor and the Director of Group Exercise at Total Gym, based in Baltimore. A competitive dancer who performed professionally right out of high school, Becca traded the stage for a desk job in healthcare administration — and then traded the desk for the studio, earning her first barre certification through SoulBody, where she now serves in a leadership role. She teaches barre, mat Pilates, and Pilates reformer, mentors group fitness instructors, and writes The FitPro Edit, a Substack on what actually works in fitness. She also posts free workouts on her YouTube channel.

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Connect with Becca Voelpel

Instagram: https://www.instagram.com/becvoelpel
Website: https://mvmtbybecca.com
The FitPro Edit (Substack): https://rebeccavoelpel.substack.com
YouTube (free workouts): https://www.youtube.com/@becvoelpel

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Listen to The Health Movement Podcast

YouTube: @HealthMovementPodcast
Website & Newsletter: healthmovement.us

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Work With Derek

Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?

Instagram: @derek.josephs

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One punch changes the fight — and it can change your life.

Chris Weissbach never set out to be a boxer. He was a multi-sport athlete and University of Ottawa football player headed for the CFL combine when he walked into a boxing club looking for an edge. He never left. Under an Olympian coach and alongside national champions, Chris became a provincial champion with his sights set on the 2000 Olympics — until years of undiagnosed concussions forced him to walk away from the sport in 1998.

In this episode of The Health Movement Podcast, Chris and I talk about that reinvention: from fighter to coach, from athlete to clinical exercise physiologist, and how he built the Phoenix Boxing Academy system around a simple philosophy — skills come first, fitness comes second. We get into why he has a real problem with watered-down "fitness boxing," how a decade of running a Knockout Parkinson's program opened his eyes to neuroplasticity, and how the same non-contact boxing training may have helped rebuild his own brain after years of head trauma.

Chris also shares the story behind Punching With Purpose — the annual fundraiser he started in 2012 after his daughter's kidney issues brought his family to CHEO (Children's Hospital of Eastern Ontario): 2,000 punches in an hour, $25,000 raised the very first year — and why giving back became part of the gym's DNA.

If you've ever had to reinvent yourself after the game you loved was taken away, or you think boxing is only for people who enjoy getting hit, this conversation will change the way you see the sweet science.
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In this episode, we discuss:
• Why Chris traded a football career for boxing after the CFL combine
• Training under an Olympian and alongside a teammate of Lennox Lewis
• The undiagnosed concussions that ended his run at the 2000 Olympics
• Why "one punch changes the fight — and can change your life"
• The Phoenix Boxing system: 8-week cycles, six levels, train like an athlete
• Why skills come first and fitness comes second
• What's wrong with watered-down "fitness boxing"
• How non-contact boxing training may have helped rebuild his own brain
• Running a Knockout Parkinson's program for 10 years
• Punching With Purpose: 2,000 punches in an hour for CHEO
• His daughter's kidney battle and why the gym gives back every year
• The Boxing Edge Coaching Institute and teaching coaches worldwide
• Bringing boxing to the Cree Nation of Chisasibi in northern Quebec
• Why chin-ups, push-ups, and squats beat fitness gimmicks
• What happens when people realize 90% of us don't like getting punched

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CHAPTERS
00:00 – "One Punch Changes the Fight"
00:17 – Meet Chris Weissbach
01:09 – Football, the CFL Combine, and Finding Boxing
02:46 – Coached by an Olympian
05:19 – The Concussions Nobody Diagnosed
08:45 – Walking Away From Competition
10:16 – Provincial Champion to Forced Retirement
12:33 – From Fighter to Coach and Exercise Physiologist
14:47 – Neuroplasticity and Knockout Parkinson's
17:13 – The Phoenix Boxing System and the Boxing Edge
19:22 – Bringing Boxing to the Cree Nation of Chisasibi
21:28 – Do People Go On to Compete?
22:52 – The Comeback Blueprint
23:46 – Boxing IQ and the Small Details
28:54 – Skills First, Fitness Second
29:16 – Strength Training: Chin-Ups, Push-Ups, Squats
32:13 – Why Calisthenics Beats Gimmicks
34:16 – Punching With Purpose
37:53 – How to Connect With Chris

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About Chris Weissbach
Chris Weissbach is the founder and head coach of Phoenix Boxing Academy in Ottawa, Canada, a clinical exercise physiologist, and an NCCP-certified coach. A former University of Ottawa football player and provincial boxing champion, Chris has spent 20+ years developing a skill-strength-conditioning system that trains everyday people like athletes — without sparring. He is the author of The Comeback Blueprint - Train Like an Athlete Again (https://amzn.asia/d/05ZDr4JR), and the founder of the Boxing Edge Coaching Institute, which teaches fitness professionals how to coach real boxing technique.
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Connect with Chris Weissbach
Website: phoenixboxing.ca
Boxing Edge Coaching Institute: boxingedge.ca
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Listen to The Health Movement Podcast
YouTube: @HealthMovementPodcast
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Work With Derek
Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?
Instagram: @derek.josephs

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Most of us have thoughts we wish we could shut off.

The problem starts when we automatically believe them.

Dani Kortava is a clinical hypnotherapist and NLP practitioner who helps people recognize and change thought patterns, habits, fears, and beliefs that may be keeping them stuck.

In this episode of The Health Movement Podcast, Dani and I talk about why our minds can default to worst-case scenarios, how experiences from our past can shape the way we see ourselves today, and why learning to become an observer of your thoughts can change the way you respond to everyday life. 

Dani also explains how she uses hypnotherapy and Neuro-Linguistic Programming (NLP) in her work, what actually happens during a hypnotherapy session, and why hypnosis is very different from the stage-hypnosis stereotypes many people picture.

We get into repetitive negative thoughts, perspective, gratitude, fear, relationships, motivation, and the idea of learning to “think on purpose” rather than allowing every thought that enters your mind to control your emotions and actions.

Dani also shares some powerful stories from her work, including a woman who overcame a fear of elevators and was later able to get to her husband in the hospital when he suffered a heart attack. She also shares the moment her own daughter noticed the changes Dani had experienced through hypnotherapy before Dani ever said anything about them. 

If you’ve ever felt stuck in your own thoughts, caught yourself constantly imagining the worst-case scenario, or wondered whether it’s possible to change patterns you’ve carried for years, this conversation offers a different way to look at your mind.

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In this episode, we discuss:

• What Neuro-Linguistic Programming (NLP) actually is
 • How early experiences can influence our thought patterns and beliefs
 • Why repetitive negative thoughts can become so powerful
 • What hypnotherapy actually looks and feels like
 • The difference between clinical hypnotherapy and stage hypnosis
 • Why Dani describes the process as “repatterning” the mind
 • Becoming an observer of your thoughts instead of automatically believing them
 • Why the mind naturally gravitates toward worst-case scenarios
 • How perspective can change your emotional response to a situation
 • Dani’s personal experience with hypnotherapy and the change her daughter noticed
 • Helping people work through fears, habits, motivation, and repetitive thoughts
 • The story of a client who overcame her fear of elevators
 • Why someone else’s anger often has very little to do with you
 • How gratitude can change the way you look at difficult situations
 • Two things you can begin practicing today: perspective and gratitude
 • What it means to “think on purpose”

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CHAPTERS

00:00 – Meet Dani Kortava
 00:51 – What Is Neuro-Linguistic Programming (NLP)?
 01:12 – What Dani Helps People With
 03:12 – Where Our Patterns & Beliefs Begin
 05:45 – What Dani Notices When People Speak
 06:43 – How Hypnotherapy Works
 08:21 – Why Our Perception of Events Matters
 09:33 – Hypnotherapy vs. Stage Hypnosis
 10:00 – What Happens During a Hypnotherapy Session
 12:00 – Replacing Negative Patterns With Better Ones
 14:12 – Setting Goals for Hypnotherapy
 16:23 – How Long Does Hypnotherapy Take?
 17:48 – The Moment Dani’s Daughter Noticed Her Change
 20:16 – What Happens When Old Memories Surface?
 22:12 – Inner Child Work & Personal Boundaries
 23:31 – Powerful Transformations Dani Has Witnessed
 25:31 – Overcoming a Fear of Elevators
 27:24 – Can Hypnotherapy Be Done Virtually?
 28:04 – Why You’re Not Stuck Where You Are
 29:44 – Your Thoughts Aren’t Always the Truth
 30:55 – Learning to “Think on Purpose”
 31:23 – How to Become an Observer of Your Own Thoughts
 33:40 – Finding Gratitude During Difficult Moments
 36:56 – Why Other People’s Anger Isn’t Always About You
 37:24 – What Comes Out When Life “Squeezes” You?
 38:00 – How to Connect With Dani Kortava

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About Dani Kortava

Dani Kortava is a certified clinical hypnotherapist and NLP practitioner who helps people change limiting thought patterns, habits and beliefs through hypnosis and mindset work. Her own experience with hypnotherapy inspired her to leave a 15-year career in real estate finance and pursue work focused on helping others create meaningful change in their lives. Dani works with clients both in person and virtually and has additional training in neuro-hypnotic repatterning and functional nutrition.  

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Connect with Dani Kortava

Website: DaniKortava.com
Instagram: @healwithDani

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Listen to The Health Movement Podcast

YouTube: @HealthMovementPodcast
Website & Newsletter: healthmovement.us

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Work With Derek

Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?

Instagram: @derek.josephs

Support the show

Most people who fail six Army fitness tests probably don’t imagine that fitness will eventually become their career.

Coach Herman “Coach” Mills did exactly that.

After joining the U.S. Army at 19 years old, Herman struggled with fitness early in his military career and failed six Army fitness tests. Faced with the possibility of being forced out of the Army, he made a decision to change. He began training consistently, transformed his fitness, eventually earned one of the highest fitness scores in his unit, and was selected to attend the Army’s Master Fitness Trainer School.

Twenty-five years later, Coach Mills retired from the Army at 44 years old—and says he left in better shape than when he entered at 19.

In this episode of The Health Movement Podcast, Coach Mills and I talk about what those early failures taught him about discipline, why training harder isn’t always better, and how his approach to fitness has changed as he’s gotten older.

We also get into one of the biggest obstacles he hears from busy professionals: “I don’t have time.”

Herman explains why you can’t make more time, how he uses his calendar to protect what matters, and why taking care of yourself sometimes means setting boundaries with the people closest to you.

If you’re trying to build a healthier life without making fitness your entire life, this conversation is packed with practical lessons on training, nutrition, recovery, time management, and consistency.

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In this episode, we discuss:

• Failing six Army fitness tests and completely changing his trajectory
• Becoming an Army Master Fitness Trainer
• Why Coach Mills is fitter at 44 than he was at 19
• Why training seven days a week eventually stopped working
• Recovery, active rest, and training for longevity
• Why “I don’t have time” is often the wrong way to look at fitness
• Why Herman calls time a currency
• Putting yourself first when family and friends expect your time
• Why your circle may change when you change your life
• Training and nutrition strategies for busy professionals
• Why you don’t need to eliminate burgers, carbs, or the foods you enjoy
• Simple ways to start improving your health today

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CHAPTERS

00:00 – Meet Coach Herman Mills
00:51 – Growing Up Small & Joining the Army
02:06 – Failing Six Army Fitness Tests
04:03 – When Failure Was No Longer an Option
05:16 – Becoming an Army Master Fitness Trainer
07:33 – Retiring After 25 Years
09:31 – Why Failure Doesn’t Mean You’re Finished
12:16 – Life Is a Game
13:07 – Why Training Every Day Backfired
16:23 – Fitter at 44 Than 19
18:00 – “I Don’t Have Time”
20:13 – Why You Can’t “Make” More Time
20:55 – Time Is a Currency
22:11 – When Family & Friends Hold You Back
23:24 – Losing His Parents & His Sister’s Sacrifice
27:48 – Why Your Circle Changes When You Change
30:04 – Why Coach Mills Still Wakes Up at 3 AM
31:05 – Training & Eating for Longevity
32:52 – How Coach Mills Uses AI With His Clients
34:37 – Why You Should Still Eat the Burger
36:40 – “Everything Works”
37:38 – Three Simple Ways to Start Getting Healthier
40:39 – How to Work With Coach Mills

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About Coach Herman Mills

Herman “Coach” Mills is a recently retired U.S. Army veteran who served for 25 years and turned his own early struggles with fitness into a career helping others. After failing six Army fitness tests early in his service, Herman transformed his approach to training and eventually attended the Army’s Master Fitness Trainer School.

Today, through Mills Mega Fitness, Coach Mills works primarily with busy professionals over 30, helping them build realistic training, nutrition, and lifestyle habits that fit into their lives. His approach is built around discipline, consistency, balance, and finding what works for the individual rather than chasing perfection.

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Connect with Coach Mills

Instagram: https://www.instagram.com/mills_mega_fitness/
TikTok: https://www.tiktok.com/@millsmegafitness

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Listen to The Health Movement Podcast

YouTube: @HealthMovementPodcast
Website & Newsletter: healthmovement.us

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Work With Derek

Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?

Instagram: https://www.instagram.com/derek.josephs/

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Amy Kupstas has spent years on both sides of the fitness industry.

She’s competed in bodybuilding, struggled with her own weight and relationship with food, coached hundreds of clients, and built businesses helping everyday adults and young athletes better understand nutrition, body composition, and what it actually takes to create results that last.

Today, Amy is the founder of Pearls Girls Fitness and AP Performance. Her approach isn’t built around extreme diets, perfect eating, or trying to look like someone you follow on Instagram.

In Episode 100 of The Health Movement Podcast, Amy and Derek talk about one of the biggest problems in fitness today: comparing our real lives and bodies to carefully curated versions of other people.

Amy gets extremely transparent about bodybuilding, social media, cosmetic surgery, restrictive dieting, GLP-1 medications, eating disorders, and why fitness transformation photos rarely tell the whole story.

We also get practical. Amy explains body-composition scans, protein, tracking vs. intuitive eating, athlete nutrition, eating on the road, and how she enjoys pizza, brownies, restaurants and drinks while maintaining her results.

Her philosophy comes down to one powerful idea:

“I don’t get impressed by weight loss. I get impressed by maintenance.”

Losing weight for 12 weeks is one thing. Building a healthy lifestyle you can actually live for years is something entirely different.

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IN THIS EPISODE:

• Amy’s journey from Gold’s Gym to building her own fitness businesses
• Bodybuilding, weight gain, postpartum struggles and disordered eating
• Why comparison may be one of the biggest obstacles in fitness
• What social media doesn’t show you about fitness transformations
• Genetics, body types, PEDs, lighting and unrealistic expectations
• Why Amy uses body-composition data instead of focusing only on weight
• Losing weight vs. losing body fat
• Why sustainable nutrition has to fit your actual lifestyle
• AP Performance and nutrition coaching for high school and prep-school athletes
• Teaching athletes to eat for performance, recovery and body composition
• Making smarter choices at Dunkin’, Chipotle and McDonald’s
• Why you don’t have to eliminate pizza or foods you enjoy
• Amy’s perspective on GLP-1 medications and sustainable habits
• Tracking calories and macros vs. intuitive eating
• Why Amy doesn’t believe in “cheat meals”
• Why maintaining results is more impressive than rapid weight loss
• Learning to “embrace your reality”
• Why you shouldn’t wish for something more than you’re willing to work for

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CHAPTERS

00:00 – Meet Amy Kupstas
00:47 – Amy’s fitness journey begins
02:53 – Weight gain and struggling mentally
03:50 – Starting Pearls Girls Fitness
04:59 – Growing a fitness business during COVID
07:40 – The biggest struggle Amy sees in fitness
08:32 – Comparison and social media
10:27 – What fitness influencers don’t show you
13:41 – Testosterone, genetics & unrealistic comparisons
15:58 – Weight loss, muscle & body composition
18:40 – Amy’s approach to lifestyle coaching
19:35 – Why body-composition scans matter
23:48 – AP Performance & young athletes
25:06 – The nutrition gap for high school athletes
28:20 – Nutrition, performance & recovery
29:38 – Teaching athletes to eat in the real world
30:53 – What Amy orders at Dunkin’
31:35 – How to order at Chipotle
32:27 – Amy’s McDonald’s order
32:53 – Eating out without ruining your progress
34:19 – Fitness and nutrition resources Amy trusts
38:17 – Amy gets transparent about cosmetic surgery
40:44 – “I don’t get impressed by weight loss”
41:56 – GLP-1 medications & sustainable weight loss
45:40 – GLP-1s, parents & what kids see
49:00 – Can you eat Oreos and still lose fat?
49:51 – Tracking vs. intuitive eating
50:47 – Amy’s strategy before going out to eat
53:17 – Why Amy doesn’t believe in cheat meals
54:08 – “Earn the right” not to track
54:46 – Amy’s biggest piece of advice
55:54 – Embrace your reality
58:05 – How fitness can elevate your life
58:51 – How to connect with Amy

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CONNECT WITH AMY

Instagram: https://www.instagram.com/therealamy_k/

For AP Performance and Pearls Girls and Guys, contact Amy directly through Instagram.

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THE HEALTH MOVEMENT PODCAST

YouTube: The Health Movement Podcast

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WORK WITH DEREK

Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?

Instagram: https://www.instagram.com/derek.josephs/

Support the show

Five years ago, Ty Butler was living through the darkest period of his life. Alcohol had taken over, his health was deteriorating, and he reached a point where he believed his four children would be better off without him.

Today, Ty is five years into long-term recovery, a three-time Ironman finisher, an interventionist, founder of Canyon Recovery Services, and—most importantly—a father rebuilding and enjoying life with his four children.

In Episode 99 of The Health Movement Podcast, Ty shares his story of alcohol addiction, recovery, fatherhood, and completely rebuilding his identity. But this conversation isn't only about addiction. It's about what happens when you stop simply trying to remove what's hurting you and start intentionally building something better in its place.

We discuss replacing destructive habits with healthy accomplishments, why your environment and relationships matter, the dangers of isolation, the HALT method, and why lasting change sometimes requires becoming a different version of yourself.

If you're trying to change something in your own life—or love someone struggling with addiction—there are lessons in Ty's story worth hearing.

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**In this episode, we discuss:**

• Ty's journey from alcohol addiction to five years of recovery
• Why getting sober was only the beginning of the work
• Replacing unhealthy behaviors with positive accomplishments
• How small daily wins can help create a new identity
• The HALT method: Hungry, Angry, Lonely, Tired
• Why your environment and friendships can influence your future
• The difference between solitude and dangerous isolation
• How resentment and isolation can threaten recovery
• Rebuilding relationships with his four children
• Completing his first Ironman with only a short period of training
• How Ty went on to complete three full Ironmans
• Why service became an important part of his recovery
• Helping families better understand addiction
• The mission behind Canyon Recovery Services
• Why changing your life may require changing your identity

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**CHAPTERS**

00:00 – Introduction to Ty Butler
00:52 – Learning to numb emotions at a young age
01:25 – Alcohol use beginning at 13
02:20 – When drinking began taking over his life
03:20 – Reaching the darkest point
05:04 – The intervention that helped change his direction
06:31 – Choosing recovery and attending his first 12-step meeting
08:18 – Turning his recovery story into service
09:32 – Helping individuals and families affected by addiction
10:30 – Discovering Ironman and rebuilding through accomplishment
12:17 – Understanding addiction and the pursuit of dopamine
15:23 – Helping families let go of guilt and shame
16:30 – Replacing destructive habits with healthy accomplishments
19:24 – The HALT method: Hungry, Angry, Lonely, Tired
22:59 – Why changing your life can mean changing your circle
26:57 – Resentment, isolation, and the importance of connection
29:08 – What's next for Ty and Canyon Recovery Services
31:46 – Five years of recovery, fatherhood, and gratitude
32:17 – How to connect with Ty

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**About Ty Butler**

Ty Butler is a father of four, three-time Ironman finisher, interventionist, and man in long-term recovery. After overcoming his own battle with alcohol addiction, Ty turned his experience into a mission to help others rebuild their lives.

He is the founder of Canyon Recovery Services in McCall, Idaho, a structured transitional adulting program based on sobriety that helps young men build discipline, accountability, healthy routines, life skills, and a new identity. Canyon is not a clinical treatment or detox facility and is designed for men who are medically stable and ready for structure and forward movement.

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**Connect With Ty Butler**

Canyon Recovery Services:
https://www.canyonrecoveryservices.com/

Phone:
(208) 315-2346

Email:
[[email protected]](mailto:[email protected])

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**Listen to The Health Movement Podcast**

YouTube:
youtube.com/@HealthMovementPodcast


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**Work With Derek**

Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization?

Instagram:
@derek.josephs

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**IMPORTANT CONTENT NOTE & SUPPORT RESOURCES**

This episode includes an open and honest conversation about alcohol addiction, suicidal thoughts, and suicide attempts. These topics may be difficult or triggering for some listeners. Please take care of yourself and use discretion when watching.

If you or someone you know is struggling or in crisis:

**988 Suicide & Crisis Lifeline**
Call or text **988** for free, confidential crisis support 24 hours a day, 7 days a week in the United States.

**SAMHSA National Helpline — Alcohol, Substance Use & Mental Health**
Call **1-800-662-HELP (4357)** for free, confidential treatment referrals and information 24/7.

Support the show

Every child deserves a chance to grow up. That's the mission behind Beat Childhood Cancer, and in this special episode of The Health Movement Podcast, nurse practitioner, marathon runner, and Beat Childhood Cancer project manager Kris Bachman shares how one family's unimaginable loss became a movement that's changing lives across the country.

Kris tells the story of meeting Sarah, whose son Jack lost his battle with neuroblastoma, and how that friendship eventually led to the 26.2 in 2026 campaign. Whether you choose to run a marathon, complete another epic challenge, or simply walk 26 miles during Pediatric Cancer Awareness Month, this initiative proves that ordinary people can make an extraordinary impact on childhood cancer research.

We also discuss the emotional significance of the Honolulu Marathon, why pediatric cancer research desperately needs more funding, how one family's fundraising helped fast-track a promising treatment through the FDA, and how every dollar raised brings hope to children and families facing cancer.

If you've ever wanted to make a real difference, this episode is for you.

Get Involved with Beat Childhood Cancer

Learn more about 26.2 in 2026, register for an event, join Team Beat Childhood Cancer, or make a donation.

Website: https://beatcc.org/run/

In this episode, we discuss:

• Kris' journey into Beat Childhood Cancer
• Sarah's story and losing her son Jack to neuroblastoma
• How a local nonprofit became the national Beat Childhood Cancer Foundation
• The inspiration behind 26.2 in 2026
• Raising $2,600 while completing 26.2 miles or another personal challenge
• Walking 26 miles during Pediatric Cancer Awareness Month as an alternative way to participate
• Team Beat Childhood Cancer, race support, swag, and community involvement
• Participating individually or with friends as a team
• Why the Honolulu Marathon has such special meaning for the organization
• The importance of improving quality of life after pediatric cancer treatment
• How families raised $1 million to fast-track a promising treatment through the FDA
• Why every fundraising effort—large or small—can save lives
• How to join the movement and get involved

CHAPTERS

00:00 – Introduction & why this episode matters
00:51 – Meeting Sarah and discovering Beat Childhood Cancer
01:28 – Jack's story and the fight against neuroblastoma
02:36 – How Beat Childhood Cancer became a national movement
03:38 – What is the 26.2 in 2026 campaign?
03:50 – Why anyone—not just runners—can participate
04:15 – Walking 26 miles during Pediatric Cancer Awareness Month
05:05 – Creating teams and making the challenge your own
06:38 – Why the Honolulu Marathon means so much
07:29 – The need for better pediatric cancer treatments
08:23 – How one family's fundraising helped change another child's life
09:49 – How to register and get involved
10:05 – The future of the campaign and expanding to more races
11:11 – Finding purpose through serving something bigger than yourself

About Kris Bachman

Kris's Instagram: https://www.instagram.com/kris.bachman/

Kris Bachman is a nurse practitioner, marathon runner, and the project manager for Beat Childhood Cancer's 26.2 in 2026 initiative. Passionate about helping children and families affected by cancer, Kris combines her healthcare background with her love of endurance sports to inspire others to challenge themselves while raising funds for lifesaving pediatric cancer research.

Kris's Instagram: https://www.instagram.com/kris.bachman/

Listen to The Health Movement Podcast

YouTube:
https://www.youtube.com/@HealthMovementPodcast

Website & Newsletter:
https://healthmovement.us

Work With Derek

Interested in coaching, corporate wellness programs, speaking engagements, podcast appearances, or health presentations for your school or organization?

Instagram:
https://www.instagram.com/derek.josephs

If this episode inspired you, please subscribe, leave a review, and share it with someone who believes every child deserves a chance to live a long, healthy life. Together, we can help Beat Childhood Cancer.

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