Alignment, happiness, men’s health, and midlife metabolism aren’t about perfection, they’re about awareness.This episode came from a real moment of noticing drift in my own body, routines, and habits.I’m not fat.I’m not out of shape.But I realized I was off aim.New country. New food. New environment.Same gym. Same training.Less walking. More snacking. No tracking.That’s how weight gain sneaks up on men in midlife—not through failure, but through misalignment.This conversation is about nutrition awareness, metabolic health, and self-leadership for men who are still training, still showing up, but feel slightly off.In this episode, I cover:• How environment quietly affects body composition• Why calories still matter, especially when fat intake climbs• How foods like nuts can create unnoticed excess• Why tracking food isn’t punishment, it’s recalibration• How strong men correct early instead of spiraling laterThis isn’t about shame.It’s about taking aim.👉 Book a Private Discovery Call here:https://www.spencermark.co/schedule/discovery-call

For a long time, happiness was the goal. I just didn’t know how to get there. I believed if I fixed the right thing, my hormones, my body, my diet, my relationship, then happiness would finally arrive. TRT helped in some ways.

Changing how I ate helped in other ways. Training, sleep, and recovery mattered. But none of those fixes alone made me happy.In this episode, I share the realization that changed everything for me as a midlife man. Happiness was never the problem. The problem was that I kept aiming at it through isolated fixes instead of through wholeness.

Every time I fixed one part of my life, I expected happiness to lock in permanently. When it didn’t, I felt confused, frustrated, and discouraged.What I’ve learned through lived experience and study is that happiness is not something you install directly. It emerges when the whole system is aligned.

Physical health matters, but so do emotional regulation, meaningful relationships, intellectual curiosity, spiritual well-being, and purpose.

When one area is ignored, the system compensates with symptoms like burnout, irritability, emptiness, or depression.This episode is for midlife men, professionals, and executives who look successful on the outside but feel off, tired, or disconnected on the inside. If you’ve been chasing fixes and wondering why you still don’t feel fulfilled, this conversation will help you understand why happiness requires wholeness.Happiness was the goal. Wholeness was the missing strategy.If you’re a midlife man who feels stuck, burned out, or disconnected, book a Private Discovery Call with me. We’ll look at your life as a system and map out what wholeness could look like for you.Book here: https://www.spencermark.co/schedule/d...Subscribe for more conversations on men’s health, happiness, purpose, and whole-being transformation.

References: Booth Sweeney, L. (2010).Systems thinking: A means to understanding our complex world.Green Teacher, 89, 8–13.North, K. (2014).An introduction to systems thinking.Karnac Books.Lyubomirsky, S., King, L., & Diener, E. (2005).The benefits of frequent positive affect: Does happiness lead to success?Psychological Bulletin, 131(6), 803–855.https://doi.org/10.1037/0033-2909.131...Gruber, J., Mauss, I. B., & Tamir, M. (2011).A dark side of happiness? How, when, and why happiness is not always good.Perspectives on Psychological Science, 6(3), 222–233.https://doi.org/10.1177/1745691611406927Ford, B. Q., & Mauss, I. B. (2014).The paradoxical effects of pursuing happiness: When wanting happiness leads to feeling less happy.Emotion, 14(2), 267–278.https://doi.org/10.1037/a0035906

In this episode, I break down the system that quietly ran my life for years. As a midlife man and men’s health coach, I was exhausted, irritable, inflamed, gaining weight, and losing myself.I wasn’t failing. I was trapped in a metabolic and emotional loop driven by blood sugar crashes, stress, inflammation, emotional eating, and burnout. This is the reality for so many midlife professionals and executives who feel lonely at the top and don’t know why they’re slipping.What changed everything wasn’t more discipline. It was finally understanding the system behind my behavior and rebuilding my life through real systems thinking, metabolic health, and whole-being awareness. If you’ve been feeling tired, reactive, disconnected, or stuck, this episode will help you see the loop that’s been running you.If this hits home, book a free Discovery Call and let’s map out your system so you can reclaim clarity, strength, and purpose.Book your call: https://www.spencermark.co/schedule/discovery-call

Free IMAGE Blueprint + 5-Day Fill-In-The-Blank Challenge → https://www.spencermark.co/imagebluep...

Midlife isn’t a dead end—it’s fall. Leaves drop, light shortens, and you harvest what matters. In this episode, I share how facing the storm like the buffalo (through it, not around it), decluttering the sh*t that owns your time, reinventing with a 30-day skill sprint, and living by your own code can turn crisis into your greatest opportunity. We’ll map it with SPIRE (Spiritual, Physical, Intellectual, Relational, Emotional) so you feel lighter, stronger, and more on-purpose.

What you’ll learn
• Why the midlife “dip” is normal—and how to use it
• How decluttering reduces stress and frees energy for what matters
• Reinvention without guilt: be “selfish” first so you can give from overflow
• Authentic over approved: stop carrying everyone else’s expectations
• Spiritual surrender: turn mess-ups into medicine
Grab my free IMAGE Blueprint (Identity, Metabolism, Awareness, Goals, Embody) and start your 7-day reset today.
Get it here: https://www.spencermark.co/imageblueprint

Men: being hard on yourself isn’t making you better—it’s breaking you.In this episode, I show why “KNOW harm → no harm” is the first step in real change. When self-talk turns destructive, your nervous system tightens, stress shoots up, blood sugar rises, sleep tanks, and progress stalls. When you switch to a kinder, stronger stance, you regulate your system, train with consistency, and finally make sustainable fat loss, better energy, and steady mood your new normal.Why this matters for men’s health & happiness:Nervous system regulation → lower daily stress, fewer cravings, clearer focusMetabolic health → steadier blood sugar, easier weight loss, more energyBetter sleep & recovery → stronger training sessions, better mood, more patienceMental fitness → less anxiety/anger, more resilience, confidence, and connectionRelationships & purpose → more presence, better conversations, deeper meaningWhat we cover:The hidden cost of self-attack (and why “grind” backfires after 40)Fear constricts vs. love expands (what your body actually does)Wu-wei in real life: progress with less force, more flow“Your subconscious repeats what you rehearse” (change the script)One practice you can use today to lower tension before lifts, meals, and sleep👉 Work with me: https://www.spencermark.co/schedule/momentum📘 Free IMAGE Blueprint + 5-Day Fill-In-The-Blank Challenge → https://www.spencermark.co/imageblueprint

Self-loathing isn’t who you are — it’s a habit. That reflex that says “you’re not enough,” discounts every win, and turns one mistake into proof you’re broken? That’s bad training. And it can be retrained.

In this episode, I walk you through four simple moves to cut the rot and build real respect with yourself: writing to clear the noise, countering lies with truth you can believe, stacking micro-wins, and surrounding yourself with oxygen instead of smoke.

This isn’t about chasing self-esteem points. It’s about becoming the man who tells himself the truth and acts on it.

👉 Grab your free IMAGE Blueprint here: https://www.spencermark.co/imageblueprint.

It’s your step-by-step guide to get clear on your path to health, strength, and happiness.

Don’t lose weight to earn love. Love yourself—and the weight comes off.
In this episode I share how “outside-in” fixes (diets, grind, proving I’m a man) wrecked my self-image—and how healing that image made my metabolism finally obey.

What you’ll hear:

• The hidden weights I carried: perfection, proving, providing

• Why self-loathing kills progress (and energy)

• The turning point: softening my self-talk, learning blood sugar basics, and choosing love

• The simple truth: when self-image heals, behavior and body follow

• A preview of my proven 5-step framework to keep weight off—in every area of life
  (Hint: Huey Lewis was right about the power…)

🎯 Free resource — Get the IMAGE Blueprint
Download the free IMAGE Blueprint and auto-enroll in my Five-Day Fill-In-The-Blank Challenge. It’s a practical map to shift your identity, steady your metabolism (food, movement, sleep, stress), clean up your inner self-talk, set minimum/target/stretch goals, and embody it daily.
👉 Grab it here: https://www.spencermark.co/imageblueprint

It's Never Too Late to Make Your Mark.

Building muscle after 40 isn’t about chasing the same hacks you used in your 20s. In this episode, I break down the 5 keys that actually work: protein targets, stress and sleep management, smart training, and the missing muscle most men -including me for the longest time-never trained: awareness.

If you want strength that lasts — in your body, your mind, and your life — these five points will give you a foundation you can live with.

👉 Get your free IMAGE Blueprint + 5-Day Fill-In-The-Blank Challenge → https://www.spencermark.co/imageblueprint
Five short emails with daily videos--each one walks you step-by-step to fill in the blanks. By Day 5, your plan’s finished and on the fridge.

I recorded this on my wedding day—no script, just heart. Muscles and metrics mean nothing if you can’t see beauty. In this reflection, I share why beauty is the real strength, why self-respect beats self-optimization, and why presence is the foundation of love and meaning.

👉 If this resonates, take the next step: book a coaching/connection call with me: https://www.spencermark.co/schedule/momentum

Most men are driving around with their body’s check engine light on — ignoring the signals until it’s too late. In this episode, I break down what metabolic health really means, why it’s the key to fat loss, energy, and longevity, and how to start paying attention before the breakdown happens.

👉 Ready to take control of your health? Schedule a free call with me today and let’s get you back in the driver’s seat.:

https://www.spencermark.co/schedule/momentum