Get Fit in Your 40s
The go-to newsletter for execs in their 40s who lack the time (but have the drive) to get in shape — before it's too late.
The simple rule that saved one client’s progress
First, let’s get something out of the way: You’re not bringing Tupperware to client dinners. You’re not tracking macros on a transatlantic flight. You’re not weighing steak at a business lunch. And you shouldn’t have to. Because eating out—whether it’s with clients, coworkers, or your family—isn’t the problem. It’s how most execs respond to the chaos that keeps them stuck. They swing between two extremes: “Screw it, I’m already off plan” Or “I’ll just fast all day and figure it out later”...
Try this ChatGPT prompt before your next meal
“ChatGPT won’t get you in shape!” I’m starting to question that… Over the last few weeks, I’ve been playing around with it to see how it could actually help my clients—especially the ones who are constantly on the road. And… Here’s one prompt that could change everything for you: “I'm a [your age] year-old executive, and I travel a lot for business. I'm [height] and weigh [current weight] lbs. I'd like to get down to [goal weight] lbs in a time frame that requires a calorie deficit that's not...
Cheat meals don’t kill your progress
“You shouldn’t have cheat days but an occasional cheat meal is fine.” Says the cute fitness influencer, smiling next to their “cheat meal,” trying to be relatable. Here’s the thing: Calling it a cheat meal puts you in a losing position right off the bat. And no, I’m not about to be another cute influencer telling you to call it a "unicorn meal" and suddenly you’ll drop 20 pounds, feel amazing, and everyone will love you. We’re not doing that shit here. Cool. Now that we’ve got that out of the...
Why most executives stay fat & confused
A few weeks back, I posted a screenshot of a client's WhatsApp message: What was interesting, though, was the exchange that followed in the comments. One CEO made a very generic claim that fat demonization is responsible for all obesity these days. And that we should all: Prioritize saturated fat Eliminate carbohydrates Get “fat-adapted” to maximize performance I would’ve posted the thread here, but he deleted his comments soon after our exchange. Anyway, here’s how I responded: “There’s more...
About that time I went to jail…
Growing up in post-communist Poland, I was in love with the American culture. Michael Jordan was my hero. A Tribe Called Quest was my favorite hip-hop group. In middle school, I finally started learning the language. I loved it, but even though I was good at grammar, I couldn’t get over the mental block of speaking. Then finally, in 2004, I got a chance to travel to the US. Together with a friend, I visited his sister in Minneapolis. She lived with her husband who, as it turned out, was a...
You too "don't want to look like a bodybuilder"?
“I don’t want to look like a bodybuilder.” One of the first things I hear when speaking with a prospect. Here’s the thing. You won’t. What you’re picturing in your head… Ronnie Coleman or Arnold Schwarzenegger stepping on the Olympia stage takes: Extreme dedication to diet & training (it’s a full-time job) Large amounts of steroids One-in-a-thousand genetics So no, there’s no way a guy who played sports in college, who is now overweight but wants to be lean, strong, and defined… Will “look...
Diet fatigue & the power of identity
Don’t you just hate it? Every time you try to lose some weight… You clean up your diet You gain momentum You drop a few lbs You go to a social event … And shit goes sideways. First, you reward yourself for a job well down—not a big deal. But then, it happens again and again. Diet fatigue just hit, your brain shut off, and you can’t say no to your favorite things anymore. Next thing you know, you’re regaining the weight you’ve lost. I just had that happen to a client. He’s on week 14, down 22...
How I eat
“How do you eat, man?” I.e. the question I usually get a few days into signing a client. So, let’s break it down. First, there are 5 tenets I take into consideration: Body composition Performance—mental & physical Enjoyment Convenience Volume “What about longevity?” you might be asking. Imagine doing Keto or Carnivore “for longevity”, and you’re gassed 5 minutes into your run or simply can’t push heavier weights in the gym. At the same time, you know good cardio and strong bones are key to...
The Road, Voodoo, and the Romanian Deadlift
The Road, Voodoo, and the Romanian Deadlift. Confused? Good, it’ll all make sense in a moment. These are what I call the anchors of truth. My truth. Over the years, they have become anchors in my personal journey. They are what I come back to, to remind myself of who I am. So, without further ado, let’s dive in. The Road 'The Road' is Cormac McCarthy’s Pulitzer-winning novel about a father traveling a post-apocalyptic world with his son. The story is powerful, but that's only half of it. The...
The most important meal of the day
Some will say breakfast. Others will tell you to skip it because 16 hours of fasting is key to longevity. Both would be wrong. Why? Because: A. Unless you’re naturally hungry in the morning, you shouldn’t force breakfast down your throat. B. Autophagy (cellular cleanup) happens in regular caloric restriction too—no matter how many meals you eat. So, what’s the answer? Is there a meal that’s more important than others? IMO, there is, and it’s lunch. I’ve seen it repeatedly with every client...
The go-to newsletter for execs in their 40s who lack the time (but have the drive) to get in shape — before it's too late.