Episode Details

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Part two of the maintenance series, and this one is all tactics. We go back and forth firing off the specific things that hold results in place, without turning your week into a Jenga stack that collapses the second life gets busy.

Also in this one: why three hard sets a week maintains everything you built, tracking as an audit instead of a diet, the slot method and the fact that a palm and a fist and a cup are all the same hand, the freezer options that save a ten-minute dinner, a defense of bread, and the anchor habit that pulls you back when a week goes sideways.

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00:00 Round two: the tactical episode

01:51 Track as an audit, not a diet

04:33 Three days a week of writing it down

06:33 The minimum effective dose for lifting

07:50 Three hard sets a week maintains everything

13:22 Rotate a solid breakfast and lunch

16:19 The slot method: protein, carb, veggie

19:34 A palm, a fist, and a cup are the same hand

28:29 Freezer options that save the night

30:52 In defense of bread

34:47 Find movement you actually enjoy

39:13 Can you outwork a bad diet?

42:18 Find your anchor