Episode Details

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Part 3: Sustain. This is the one that decides whether any of it lasts. Most people lose weight every year. Most people gain it back. Making progress and keeping progress are two different skills, and this episode is about the second one.

Also in this one: the Good/Better/Best plan and why your "good" day should feel embarrassingly easy, the client whose only goal was 30g of protein at breakfast (and who was tracking every meal a month later), the gap and the gain, and why one full-body workout a week maintains all your muscle.

Soft talk words to catch yourself using: probably, perhaps, feels like, guess, maybe, could, might, possibly, sort of, kind of, potentially, hopefully, try, one day, should.

Got a topic you want covered? Comment or DM us and we'll film an episode on it.

00:00 Toddler germs, peekaboo, and one-year-olds

03:02 Putting the phone away (and wanting it less)

10:43 All-or-nothing sneaking into fatherhood

12:38 Sustain: why most people gain it back

19:33 Good, Better, Best (and your bare-ass minimum)

23:59 "What feels like a catalyst?" 30g of protein at breakfast

30:27 Measuring progress in good days, not perfect ones

32:08 What the people who actually sustain do

35:33 Soft talk: try, maybe, probably, should

42:22 The gap and the gain

45:51 Every one of these is a skill. You're a white belt.