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

At 48, I’ve built more muscle than I ever had in my 20s—without blowing out my joints, burning out, or living in the gym.
In this episode, I share exactly how I’m training, eating, and recovering to make consistent, sustainable gains in midlife.

You’ll hear:

• Why slow, mindful reps beat ego lifting every time

• My 4-day split that leaves room for recovery and life

• How protein, mobility, and sleep keep me progressing

• The role of testosterone in muscle growth and mental clarity

• How I use metabolic tracking to fuel the right way

🎯 Ready to start your own transformation?
Grab my free 4-Week Metabolic Kickstarter → [Insert your link]

If you've ever thought the only way to lose weight was to shame yourself into change - this episode is for you. Spencer breaks down how emotional eating, stress, and self-criticism sabotage real fat loss… and what to do instead.

You’ll learn how to build a new self-image, reconnect with your body without judgment, and use identity-based habits that actually stick. This isn’t about perfection, it’s about creating peace, power, and progress.

Book a free call to get clear on your fat loss path and build a personalized plan that works with your life, not against it.
👉 https://www.spencermark.co/schedule/momentum

Stretching isn’t saving your joints. In this episode, Spencer breaks down why static stretching is outdated—and what your body actually needs to stay strong, pain-free, and mobile in midlife.

Learn how to train mobility instead of just flexibility, why most injuries happen from lack of agility (not tightness), and how to regain the reflexes that keep you from falling as you age.

We cover:

• Why static stretching falls short

• How to train mobility, not just flexibility

• Morning flows, walking lunges, and hanging

• The importance of moving outside the typical plane of motion

• How to rebuild the reflex to catch yourself when you trip

• Micro-dosing movement throughout your day for longevity

🎯 Ready to move better, feel stronger, and stay on your feet in midlife?
Start your journey with the free Metabolic GPS tool and book a coaching call here: https://www.spencermark.co/schedule/momentum

Most guys in midlife want to feel stronger, look better, and reclaim their edge—but they’re either overtraining, ego lifting, skipping protein, or not training hard enough.
And honestly? Some just aren’t doing it at all.

In this episode, I break down the 5 biggest mistakes men make when trying to build muscle after 40—and how to avoid burning out or staying stuck in weakness. I’ll share how I went from exhausted and frustrated to building real strength on just 3 intentional workouts a week.

This isn’t about chasing your 20-year-old self. It’s about becoming a stronger, wiser, more capable man—right now.

🎯 Want a to map your strength plan with me for FREE?
Book here → https://www.spencermark.co/schedule/momentum

Did you know that slowing down can actually help you speed up your metabolism and melt stubborn fat?

It may seem counterintuitive, but research shows that slowing down your pace can have a profound impact on your body's ability to burn fat and lose weight.

In today's podcast, we'll explore the surprising science behind why slowing down can be the key to unlocking a faster metabolism and a slimmer you.

From reducing stress and inflammation to optimizing your hormones and digestion, we'll dive into the 5 ways in which slowing down can help you achieve your weight loss goals.

So if you're tired of feeling stuck and want to learn how to boost your metabolism and melt stubborn fat, be sure to watch until the end!

👉 Get your free Health GPS: https://www.spencermark.co/health-gps

👉 Book a FREE 30 minute call with me and you'll come out with a plan to get that moves you towards your best health: https://www.spencermark.co/schedule/momentum

🎙️ This episode of The Spencer Mark Podcast features raw, unscripted, and deeply needed energy.

I dive into five core truths that every man should live by:

🔹 Flow State – The Spark: That sacred moment when life flows through you without force. For me, it happens when I’m playing records and I disappear into the sound.

🔹 Play, Art & Creativity – Wellness as Expression: Art isn’t optional. Play is sacred. Creativity is metabolic. These are not hobbies—they’re healing.

🔹 Get Outside – Life Happens For You: Synchronicity doesn’t happen on the couch. Step outside and the signs start showing up.

🔹 The Epidemic of Meaninglessness: We’re not broken - we’re bored. Our attention has been hijacked by a culture of consumption. It’s time to reclaim your creative life.

🔹 Beauty as Medicine – The Closing ReflectionBeauty isn’t soft—it’s what saves us. From Shawshank to Pulp Fiction, it’s in the details. Let it in.

🧭 MANtras from today’s episode:

•“I flow in life without effort”

• “I create to come alive.”

• “When I step outside, life steps toward me.”

• “I am creating more and consuming less.”

• “I let beauty open and guide me.”

⚡ Want to build a life that feels like yours again?

→ Get your free health + clarity map: https://www.spencermark.co/health-gps

→ Book a 1-on-1 Momentum Call: https://www.spencermark.co/schedule/m...

🎧 Subscribe for more truth, beauty, and bold living in midlife.

In this first episode of Morning MANtras, I go live without a script, without a plan, just raw presence. Because some days, that’s all we’ve got.

I talk about what it feels like to be stuck in a fog, to feel insignificant, to wrestle with overwhelm and doubt and how creating, moving, and speaking out loud shifts something.

We cover:

• The invisible weight of midlife depression

• Why overwhelm blocks your energy

• How creativity is metabolic (not just artistic)

• The myth of perfection and why action matters more

• Coaching as a lifeline—and why I do this work

• And how men can stop spinning their wheels and get real direction

This isn’t a polished speech it’s a practice in being real, showing up, and creating momentum by moving through the mess.

What does it really take to finish what you started—when your legs are burning, the storm rolls in, and every part of you wants to quit?

In Part 2 of Jeremiah’s epic 1,062-mile bikepacking journey through the Idaho, Oregon, and Wyoming wilderness, we dive into the emotional and spiritual transformation that only solitude and suffering can reveal.

This isn’t just about cycling. This is about identity, pain, clarity, and the kind of strength that doesn’t scream—but endures.

We cover:

• How Jeremiah built a bike—and himself—in the process

• Why flow only comes when you stop chasing comfort

• The lessons hidden in weather, loneliness, and pain

• What it means to truly come home to your own body

This is a story for every man at a crossroads.

🎧 Part 1 is available now.
🗺️ Download the free Metabolic Mindset Map to start your own journey: https://www.spencermark.co/metabolicmindsetmap

500 miles in. Alone. No podcasts. No distractions.

Midway through a 1,000-mile solo bike ride, Jeremiah Keavney realized something powerful: you can’t hold on to grief when you’re pedaling through silence.

Just the gravel under his tires… and the grief he could no longer outrun.

This was the halfway point of Jer’s 1,000-mile bike ride — a silent journey to let go of pain, to find clarity, and to remember who he was without the noise.

This is what it looks like to unplug, slow down, and heal.

👉 He followed the same framework I give to every man ready to reconnect with his purpose.

🗺️ Get the free Metabolic Mindset Map — the first step to your own reset:
https://www.spencermark.co/metabolicmindsetmap