“I know what to do, I just don’t do it"

If you’ve ever said that to yourself about food, training, or generally staying consistent with your good habits, this episode is for you.

In this session, I break down how habits actually work in the brain, on a neurological level, and why so many guys keep ending up back at square one, even when they know exactly what they should be doing.

This isn’t about motivation, discipline, or “wanting it more”.

We cover:
 • why habits have to be at least somewhat enjoyable if they’re going to stick
 • how overwhelm quietly kills consistency
 • why stress doesn’t stop fat loss but does wreck decision making
• how habits are wired subconsciously and why bad ones feel so hard to break
• why you don’t stop bad habits, you replace them
• and the four stages of behaviour change that every habit goes through

This training was originally delivered live inside Lifeproof, on the 14-day reset programme, and the feedback afterwards was unreal. A lot of “this finally makes sense” moments, and a lot of lads realising the issue was never a lack of effort, it was a lack of the right framework.

Whether you’re in the free 14-day reset, the 6-week Kick-Starter, the full 1–2–1 Lifeproof Programme, or just listening to this episode on its own, the principles are the same.

I don’t gatekeep information. The systems that fix inconsistency and unsustainable results are the same across every version of Lifeproof. The only difference is how much access and support you want from me.

If you’re tired of starting again, feeling like you should be able to do this by now, or stuck in the loop of knowing what to do but not doing it, this episode will help you understand why, and what to do differently.

As always, if you have any questions or feedback for me, you can reach me on instagram @tom_charles_smith or via email [email protected] 👍

This episode is the audio from the “How to Maximise Your Training Sessions” masterclass ran inside The Lifeproof Man programme. In this session you’ll learn how to:

• Train with confidence and understand your plan
 • Pick the right weights without overthinking
 • Progress each week without needing long sessions
 • Use warm ups, intensity, and execution to improve results
 • Improve recovery, nutrition, sleep, and overall performance
 • Stay consistent even when life gets busy

- Why reflection of the past can create genuine gratitude for the present

- How modern life makes us more anxious, despite being the safest and most comfortable time in human history

- Why social media wrecks your brain even when the content is positive

- The hidden cost of constant context switching

- How chronic stress builds up and why closing the stress cycle matters

- Why moving your body is the closest thing to a cheat code for mental health

- The three big things making life feel heavier than it should

- The three antidotes that help you feel grounded again

- Why fitness is the best starting point if you feel lost

- My own journey with mental health, therapy and better self awareness

- Why community, friendships and purpose matter more than ever

- A reminder that you can get help and things can get better even when it feels bleak

Most men think their lack of progress comes down to time, injuries, or work and family commitments. But the truth is, it runs far deeper than that.

In this episode, I break down the six real mistakes that are quietly sabotaging your progress and keeping you stuck. 

The ones that seem reasonable on the surface but are actually the biggest barriers between where you are and where you want to be.

I dive into why:

• A lack of honesty (with yourself and others) keeps you spinning your wheels
• Blaming circumstances stops you from taking control
• Playing it safe guarantees you stay stuck
• Investing without doing the internal work leads to short-term results
• Trying to go it alone keeps you trapped in old cycles
• Failing to set boundaries drains your energy and focus

If you’re tired of stopping and starting, of knowing what to do but never quite doing it, and blaming your circumstances for your lack of results, this episode will give you the perspective shift you’ve been needing.

Listen in, get uncomfortable, and find out what’s really been holding you back 👊

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In this episode, I dive into the refreshing trend of lifetime natural lifters sharing their real results (what’s actually achievable without steroids), while also exposing the problem of “fake naturals” and the unrealistic body standards they create.

Ever felt like you’re putting in the effort but not seeing results? Nathan knows the feeling. In this episode, Nathan joins us as our first guest, to break down his journey, what was holding him back, and the simple changes that led to 20lbs lost in 12 weeks.

I recorded this episode on Friday evening after having just been to the gym, and yeah, it was bellend central 😂

But here’s the thing: most of those egotistical, overcompensating guys aren’t confident… they’re insecure.

In this episode, I unpack how insecurity shows up in men, how childhood experiences quietly shape adult behaviour, and why so many guys stay stuck in their health for years.

I talk scales, stories we tell ourselves, and why the gym isn't the solution if your mindset's still wired to sabotage.

Plus: how behaviour change actually works (not the Instagram version), and why the Lifeproof Kick-Starter might be the most simple way to finally start doing things differently, for good.

It’s raw, it’s honest, and it might just give you the nudge you need.

After a quick catch-up (sorry for the hiatus 😬😅), we’re diving into something really useful:

Why the average guy juggling work, family, and stress deserves WAY more credit for working on his health and fitness (even in small ways) than the fitpro (like myself) who trains six times a week and has been consistent with it for half his life.

Plus... the top 5 habits I consistently see in guys who not only lose weight, but actually keep it off.

If long-term results are what you’re after, this one’s for you.

Enjoy! And as always, if you’ve got any questions, drop me a DM on Insta @tom_charles_smith 👊

In this episode I delve into the principles I use when I'm away to enjoy a restriction free holiday without the weight gain that usually comes with it!