F4: Food, Fitness, Focus, Fat Loss - Sept 19, 2024

Happy Friday!

What’s it mean to be rich? Over the last couple years I’ve wrestled with the number it would take to be considered rich. Only to find out its not a number at all.

Yes, there is the Harvard Study of Adult Development that essentially found that once basic needs were met, more money didn’t increase overall happiness. I also arrived at the conclusion that money wouldn’t solve the biggest stressors in my life - at least at this stage in life as a dad to young kids.

What is the currency that we can be rich in? Jade Bonacolta, who runs a great newsletter called The Quiet Rich, suggests its these:

1. Time.

2. Health.

3. A quiet mind.

4. Slow mornings.

5. The ability to travel.

6. A house full of love.

So how does fitness and mastering your diet play into greater “wealth?” I’ll show you:

1. Time - budgeting your time for workouts and meal prep [and doing it early] actually opens up more time later in the day to spend serving the people you love the most.

2. Health - a no-brainer, you’ll live a higher quality of life, longer, when you prioritize your health.

3. A quiet mind - Taking 1hr out of the day to workout without distractions will clear your mind so you can handle whatever the day throws at you afterward.

4. Slow mornings - Waking up early is tough at first, but imagine the satisfaction of watching the sun come up with coffee in hand, fully pumped from a workout. That to me is worth going to bed by 10:15p.

5. The ability to travel - Going to the beach is 100% more fun when you feel confident peeling your shirt off.

6. A house full of love - When you have a healthy mind and have served your own needs, you’re in a better headspace to serve your family and cultivate a loving household (or be more level-headed when breaking up sibling fights. Whatever it is for you 🙂).

F1: Food

Here’s my advice to make macro counting super easy: Eat the same thing every day for breakfast and lunch.

For me, I usually go with oatmeal, peanut butter, berries + egg whites for breakfast, and turkey and grapes for lunch. Done.

I know I’ve had about 850 calories by noon, so now I can have fun with my snacks and dinner. Going out to dinner? I know exactly how many calories I have left and how far I need to go to meet my protein goal. If dinner is lighter on protein (most restaurants don’t give you all that much TBH), I know I need to get more in at snack time.

It’s like wearing a uniform to work - take the thinking out of ½ your day and make it that much easier.

F2: Fitness

Have you heard of 75Hard? Maybe you’re even thinking about doing it. It’s a 75-day mental toughness program designed to build fortitude through healthy habits. Two workouts a day - one must be outside, drink a gallon of water a day, follow a diet - no cheat meals or alcohol, read 10 pages of non-fiction, and post a progress picture. If you miss one of those, you start back at Day 1.

I did it earlier this year - and yes, it was hard as hell. I lost 13 lbs and got pretty cut up. I was also functioning at a pretty high level in all other aspects of life.

If you’re thinking about it and want some guidance, or just have questions, respond to this email. You can start by reading this article on all the ins and outs. 

If you’re looking for accountability and still want to have a drink or two, or need to lose weight while navigating trips, parties and work lunches, check out TRIM below.

TRIM for Men

I run an online fitness program that helps men completely change their food habits and sets them up to live longer and feel much better. Track food, get workouts, get coached - all in one app. Lose 10+ lbs in the first 7 weeks.

Check out TRIMmens.com or reply to this email to get started!

F3: Focus

After a bout of depression a few years ago, I’ve been very conscious about how I speak to myself in my own head. The brain can discern internal thoughts from what it hears externally, so when you speak poorly of yourself, your brain literally takes it to heart. You have complete control over what your internal dialogue is like. This short video is kinda cheesy, but hits on everything I try to practice and preach when it comes to cognitive dissonance: managing positive internal dialogue, avoiding comparing yourself to others’ social media presentations (a losing game) and victim mentality. Ain’t nobody got any time for that as a grown man and father in today’s society, and you’re the only one who has complete control over your own thoughts.

F4: Fat Loss

Costco Kirkland Signature Oven Browned Turkey Breast for the win! My clients know this is the magic formula to low-fat protein intake.

Eating a ton of protein means you have to keep your eye on fat grams. Eating lean chicken, turkey and lean beef 93% and above will help you strike the right balance. If you eat fatty meat, you’ll quickly send your fat macros over goal. Most men need to eat 180g or more of protein a day, and the only way to do this and stay within your calories is to eat the right kind of protein.

Until next week,

Bill Yackey
Head Men’s Trainer, TRIMforMEN
ISSA Certified Personal Trainer
Marketer, musician, dad, etc.

p.s. Should you move to a healthier country?