Nothing Barred Fitness

Owner

Mindshare

Business Director Ecommerce

Reprise Digital UK

Ecommerce Associate Director

Imagen Ltd

Digital Marketing Manager

Senior Performance Manager

Digital Performance Planner

Netstar

Digital Marketing Executive

eviivo

PPC Manager

World of Garden Products

Online fitness coach specialising in helping busy dads drop 20-120 lbs of fat with rapid-fire workouts and a non-restrictive approach to nutrition.

Robert Dodds

I’ll help you take back control of your health, lose 20+ lbs, and kill the dad bod. Doctor | Husband | Father | 10x Ironman

Chris Boettcher

Truth has become an illusion in the media.  

Here are 45 harsh truths you won't ever hear on CNN.

1) Big Food creates disease and Big Pharma pretends to solve it.

2) Most people are still good.

3) 10x more people die from their medications than by homicide.

4) The bank has less than 10% of your money.

5) Money isn't a legacy your children are.

6) Meat is only bad because of its low profit margins.

7) Modern shoes are killing your feet.

8) Sunscreen is more dangerous than the sun.

9) Nature has more of a positive effect on your health than your MD ever will.

10) The dad bod isn't a badge of honor its a highway to chronic disease.

11) The only thing evil about testosterone is a body that lacks it.

12) Grocery stores carry very few things that are worthy of being called food.

13) Taking no risk in life is the riskiest of all.

14) Porn is designed to crush your soul and society with it.

15) This isn't a zero-sum world.  We can all win together.

16) Most MDs have less nutritional knowledge than the average gym bro.

17) We are better in tribe than we will ever be in isolation.

18) Fighting cancer starts with fighting Big Food.

19) Traditional education is designed to create good little employees and crush free thinkers.

20) Climate change has more to do with fear and greed than it does the weather.

21) The world isn't overpopulated.

22) Sex with a wife of 20 years > 200 one-night stands.

23) 90% of people want the same thing.

24) Having children isn't a selfish act.

25) Politics will never solve YOUR problems.

26) Meats are the most nutrient-dense foods on the planet.

27) A personal brand can give you a step towards freedom a corporation never will.

28) You don't have to peak in high school.

29) The world is better when men are allowed to act like men.

30) Cholesterol is actually protecting your brain. 

31) Rural community > Big city chaos

32) Experiences will fill up your life more than chasing stuff ever will.

33) Personal responsibility will carry you further than the latest outrage.

34) You don't need the media to stay informed.

35) Mental illness and excessive comfort go hand in hand.

36) Gold is money, bitcoin may be the future, and all other currencies are a Ponzi scheme.

37) Existing in the Metaverse is no way to live.

38) A dangerous man has a more peaceful life.

39) Delaying gratification will take you farther than chasing cheap dopamine hits.

40) You can't blame capitalism when a free market hasn't existed in a very long time.

41) Formal education kills creativity and a desire to learn.

42) Safety is an illusion.

43) There's more to life than a 9-5 you hate.

44) We all have a religion and worship something.

45) Pouring into your family is the greatest impact you can have on this earth.

--
If this resonates with you and you are a busy professional that needs to:
- lose 20+ lbs
- get off medications
- take control of your health

Dm me "HEALTH" and I will show you how my 1:1 coaching can help.

Helped 700+ Men and Women over 40 lose 15-80 lbs and resolve chronic health issues without medication. Doctor PT | Husband | Father x4 | 10x Ironman | 256K followers on X. DM “Health” for 1:1 Coaching

If the smartest doctors are leaving medicine… 
What chance do the rest of us have?
Here’s what no one talks about:

A friend told me recently that his wife whose an MD at a major local hospital is seriously considering leaving medicine.

Not because she stopped caring about patients or long hours but because of the pressure from above.

In her system, every diagnosis comes with the expectation of prescribing the drug that matches the code.

If she doesn’t? She gets questioned. Evaluated. Sometimes even financially penalized through performance metrics tied to “quality measures." This sounds noble but really just means “Did you give the patient the medication the system expects?”

He said she's been dealing with it for a while and it seems to get worse every year.

She didn’t go into medicine to be a cog in a pharmaceutical machine. She went in to actually help people.

But the hospital’s incentives don’t reward lifestyle coaching, nutrition conversations, movement prescriptions, or digging into root causes.

There’s no bonus for helping a patient reverse insulin resistance.

But there's plenty tied to metrics on prescribing statins, GLP-1s, antihypertensives, SSRIs, and anything else that fits neatly into a billing code.

And the saddest part? This isn’t rare.

Between pay-for-performance systems, pharma influence, and hospital revenue structures tied to drug utilization, the entire system nudges doctors away from thinking and toward prescribing.

Many MDs feel trapped: If they want to practice slow, thoughtful medicine there’s no time. Or if they want to focus on root causes there’s no billing code.

If they want to avoid unnecessary meds they risk being flagged for “not meeting standards.” So many of the good doctors are quietly slipping away.

And we wonder why chronic disease keeps rising.

A system that incentivizes prescriptions will always produce more prescriptions.

A system that rewards dependency will always create more dependent patients.

And a system that punishes critical thinkers will eventually lose all of them.

My friend’s wife isn’t leaving medicine. She’s being pushed out of it.

And until we fix the incentives, she won’t be the last.

--
If this resonates with you and you need to:
- lose 20+ lbs
- get off medications
- take control of your health

DM me "HEALTH" and we will show you how our approach will serve you best.

Big Pharma has a big secret.

And your health has nothing to do with it. 

So what is the big secret - They keep you sick to sell you pills.

Our clients came to us on lifelong meds for “chronic” conditions.

Months later - off meds, normal labs.

1. High Blood Pressure

1 in 4 Americans are on meds and 71% of them don't even have their blood pressure under control.

You have to take them for life too.

They don't fix it.

2. Type 2 Diabetes.

It's caused by having too much insulin in response to too high blood sugar over time.

To fix it, you just need to keep your blood sugar at normal levels for a long enough time.

You don't need metformin forever.

3. High cholesterol.

Big Pharma makes $19 billion a year from statins for "high cholesterol".

They funded studies to lower what's deemed as a healthy level of LDL cholesterol to encourage more people to take statins.

It used to be <160 mg/dL and now it´s <100mg/dL.

4. Non-Alcoholic Fatty Liver Disease.

Everyone thinks that you get excess liver fat from alcohol.

But 1 in 3 Americans have NAFLD.

If you have excess body fat and consume a lot of carbs and sugar, there's a good chance that you have it.

5. Joint pain.

They tell you joint pain is just a normal part of aging...

You get painkillers and maybe some PT exercises but that´s it.

They ignore the root causes of joint pain that are preventable.

6. Sarcopenia.

Muscle naturally declines 1% a year after age 30 and even faster after 60.

It puts you at higher risk of:

- Early death
- Insulin resistance
- Dying from a fall when you're older.

It's the reason why the elderly struggle to stay mobile and independent.

7. Osteoporosis.

It's a disease where bones become weak, brittle, and prone to fractures.

1 in 8 Americans over age 50 have it.

It's blamed on "aging" or menopause for women.

It can be prevented and fixed to some extent naturally.

8. Low testosterone.

About 40% of men over age 45 have low testosterone.

It's vital for nearly every health function in men's bodies.

Low testosterone even increases your risk of heart disease.

You probably don't need lifetime TRT though.

9. Obesity.

It puts you at higher risk of every chronic disease and cuts your lifespan by about 5-20 years on average.

The new Big Pharma "solution" is Ozempic.

But it has side-effects and people tend to gain the weight back.

The American healthcare system makes $5 trillion a year.

A lot of that is endless "treatment" for chronic diseases that never cure the underlying health issues that are causing them in the first place.

I left my work as a Doctor of Physical Therapy because I saw that the healthcare system wasn't making people healthy.

It put profits over preventing these health issues.

The real "cure" is a healthy lifestyle.

That's what we've now helped thousands of people with online.

--
Are you a busy pro that needs to take back control of your health?

DM or Comment "ULTIMATE" and I will send you our Ultimate Guide to Health

Still blaming salt for your high blood pressure? 
You might be looking in the wrong place.
Here’s what most people never hear:

For years we were told salt was the villain. 
Cut it. 
Fear it. 
Pray your blood pressure drops.

But for many busy men and women, salt isn’t the driver at all. 

The real problem is how your body handles it when insulin resistance starts creeping in.

When insulin stays high, your kidneys stop clearing extra sodium the way they should. 
They hold onto it instead. 
That pulls in more water, increases blood volume, and pushes your blood pressure higher. 

Salt takes the blame, but it’s reacting to a deeper metabolic issue.

Insulin resistance builds slowly.
 
Long days. Short nights. Quick processed meals. Stress that never backs off.
 
Your cells stop responding to insulin. Your body pumps out more. Blood sugar swings. Energy crashes. Blood pressure rises even when you’re barely salting your food.

And here’s the part most people never hear: going too low on salt can actually raise insulin levels further. 
That makes the whole cycle worse.

The good news? When you improve metabolic health, your body handles sodium naturally again. Blood pressure steadies. Cravings fall. Energy comes back.

Here’s a simple plan to get started.

1. Upgrade your food quality
 Better metabolism starts with better inputs.
 • Build meals around protein, veggies, whole foods
 • Remove ultra processed foods
 • Swap sugary snacks for fruit or nuts
 • Eat on a steady schedule

2. Use the right kind of salt
 Your body needs sodium, but type and source matter.
 • Choose mineral-rich salts like pink or Celtic
 • Limit refined table salt
 • Season home-cooked meals, not processed foods
 • Don’t fear salt if the rest of your diet is clean

3. Boost potassium daily
 Potassium balances sodium and supports healthy blood pressure.
 • Add avocados or potatoes
 • Eat leafy greens often
 • Include beans or lentils during the week
 • Choose fish regularly

4. Keep insulin stable
 Steady insulin helps your kidneys regulate sodium correctly.
 • Prioritize protein every meal
 • Cut sugary drinks
 • Pair carbs with protein or fiber
 • Avoid constant snacking

5. Support your metabolism with simple habits
 Small daily wins move blood pressure fast.
 • Walk after meals
 • Sleep at least 7 hours
 • Use short breathing breaks for stress
 • Drink water through the day

6. Don’t cut salt too low
 Your body needs a normal range to function.
 • Season food to taste
 • Avoid extreme restriction
 • Focus on balance, not fear

7. Build balanced plates
 Consistent structure keeps your metabolism steady.
 • Half veggies, quarter protein, quarter carbs
 • Add quality salt
 • Add a potassium-rich food

💬 DM PRESSURE and I'll send you the Blood Pressure Blueprint to help you get started.

Doctors are taught to respond to disease rather than prevent it.  
It's better for business.
Here's 12 ways you can build health into your life: 

1) Stop looking for a pill to solve your problems.

2) Understand insulin resistance

This is foundational to your health and at the heart of nearly all chronic disease.

It's been driven by the modern diet of highly processed foods and a sedentary lifestyle.

3) Check biomarkers

Regular feedback on inflammation, metabolic/cardiac health, and hormones is necessary. 

You can then make lifestyle adjustments and get consistent feedback on your body's response to those changes.

4) Eat a high protein whole foods diet

Protein and whole food fruits and vegetables are nutrient dense. 

They both digest slowly.  

This helps limit massive blood sugar spikes throughout the day that over time creates insulin resistance, inflammation and disease.

5) Prioritize gut health

Managing inflammation starts in your gut and is connected to your brain.

Ways you can improve gut health include:

-Intermittent fasting 
-Eat fermented foods
-Natural probiotics
-Drink bone broth

6) Resistance train

Building lean muscle reduces insulin resistance, supports joints, increases metabolism, and allows you to maintain an active lifestyle.  

Research shows that as little as 30 minutes 2x week has significant health benefits.

7) Improve your posture

Sedentary jobs are destroying your body making low back, neck, and shoulder pain an epidemic.  

The key is to offset sitting time by:
-Walkevery hour
-Train your back more
-Work your gluts and posterior chain
-Add yoga or flexibility routine

8) Get outside 

You won't find a better activity for your mind, body, and spirit than walking outside.  

Make it a daily part of your routine.  

9) Value sleep

Society has taught you to replace quality sleep with extra caffeine and countless sugar hits.  There is no substitute for 7-8 hours of quality sleep.  

10) Make room for self care

Take 15 min a day to: 
-Journal
-Mediate/pray
-Wim Hof breathwork

Create mental space to figure out who you are.

11)  Live with purpose

When you lack direction or purpose it carries over into your health.  

When you are goal oriented and driven you are able to build discipline.  

12) Maintain strong relationships

The health of your tribe and marriage has a strong impact on your overall health and longevity.

Choose your friends wisely as you are more likely to smoke, be sedentary, and anxious/stressed if you have friends who are.

Preventative health is all about taking personal responsibility for your physical and mental health. 

Medications will always be bandaid solutions.  

It's time to take back the keys to your health and start proactively building a sustainable lifestyle.

--
Are you a busy professional that needs to:
- Lose 20+ lbs
- Get off medications
- Take control of your health

DM me "HEALTH" and we can discuss our 1:1 coaching approach.

If your blood sugar is creeping up, it’s not aging. 
It’s something you were taught to eat.
Here’s what most people never learn:

For decades, busy adults were told the same story: fat is the enemy, sugar is fine. 

But behind that advice was a mess of conflicts, bad science, and a food industry that knew exactly what it was doing.

The real problem? Men and women built entire diets around this message. You were told to ditch butter, avoid eggs, and load your plate with “healthy” low-fat foods. 

These foods were packed with added sugars that quietly pushed your blood sugar higher year after year.

Why does this hit so hard now?
 Because sugar works fast. It spikes insulin, drains energy, drives cravings, and keeps you reaching for more. 

Over time, your body becomes less responsive to insulin. 
That’s when: 
- blood sugar climbs 
- belly fat sticks
- afternoon crashes become "normal"

This doesn’t happen because you lack discipline. It happens because your biology was pushed in the wrong direction for years. And for busy professionals, the impact is even worse. 

Long days, stress, late meals, and convenience foods pour fuel on the fire.

The good news: you can reverse this much faster than you think.

Here’s the plan.

1. Replace liquid sugar with zero-sugar hydration
 Liquid sugar hits your bloodstream faster than anything else.
 • Swap sodas and juices for water or sparkling water
 • Use electrolytes without added sugar
 • Keep a bottle nearby to avoid convenience drinks

2. Build meals around protein and fiber
 This keeps blood sugar stable and reduces cravings.
 • Aim for 25–40g protein per meal
 • Add vegetables or berries for fiber
 • Eat protein first when possible

3. Skip “low-fat” foods and choose real foods
 Low-fat almost always means high sugar.
 • Choose full-fat yogurt
 • Use butter or olive oil over margarine
 • Stick to whole foods with short ingredient lists

4. Keep weekdays clean, not perfect
 Strict rules fail. Structure works.
 • Avoid added sugars Monday–Friday
 • Save treats for a planned time
 • Keep them out of the house until then

5. Reduce carbs at night
 Your body handles them worse when tired.
 • Make dinner protein-focused
 • Use veggies as the base
 • Save starch for days you move more

6. Add one post-meal walk per day
 Ten minutes is enough.
 • Walk after lunch or dinner
 • Keep a brisk pace
 • Pair it with calls or podcasts

7. Track fasting glucose
 Simple feedback that guides decisions.
 • Aim for 75–90
 • Check once or twice a week
 • Watch trends, not single numbers

Summary:
 • Eat real food
 • Drop liquid sugar
 • Anchor meals with protein
 • Move a little after meals

💬 Dm "INSULIN" and I’ll send you The Insulin Resistance Fix to help you get started.

Trying to lose weight but feeling stuck?

Here’s why cardio and calorie restriction aren’t working for you:

The biggest mistake people make when trying to lose weight:

Excess cardio and calorie restriction.

Why?

• Excess cardio
• Lack of strength training
• And a chronically low diet

Make you lose A TON of muscle.

But why does this matter for sustainable weight loss?

Because losing muscle also slows down your metabolism.

So you enter a cycle of:

• Lowering your calories
• Spending more time on the treadmill

Eventually, you can’t stand the hunger and time commitment.

And so you burnt out, binge, and end up back at the start.

But there’s a better way.

It’s the approach we use to get incredible results for our clients.

Here’s the secret:

1) High protein
2) High-intensity training
3) Low-intensity cardio
4) Improving metabolism
5) Focusing on lifestyle changes vs. dieting

Let's break the 5 down:

1) High Protein Diet

Protein should be the staple of your diet.

Why?

• It keeps you full the longest
• Building block for muscle growth
• Highest thermic effect (calorie burn) of any macronutrient

You should be aiming for .8-1g of protein per pound of body weight a day.

2) High-Intensity Strength Training

You need to be strength training while losing weight.

Building muscle increases your NEAT or the calories you burn at rest.

It also prevents you from looking skinny fat when you lose weight.

2-3X a week is sufficient if you’re going hard.

3) Low-Intensity Cardio

Low-intensity cardio is the best approach for fat loss.

Why?

• Sustainable
• Low risk of injury
• Easily accessible

Consistently walking outside or on an incline treadmill is more than enough movement to stimulate fat loss.

4) Improving Metabolism

Everyone talks about “metabolism.”

But few know how to improve it.

Here’s how:

• Sleep
• Lower stress
• Build muscle
• Stay hydrated
• Prioritize protein

A healthy metabolism is crucial for a healthy lifestyle.

5) Focusing on Lifestyle Changes vs. Dieting

The word “dieting” implies temporary change.

But we want long-lasting results.

Some ways we do this:

• Mindful eating
• Put meals on autopilot
• Implementing atomic habits

Nail the systems and the goals take care of themselves.

Losing weight doesn’t have to be a miserable process.

Weight loss can be sustainable and enjoyable.

You can lose weight and still:

• Eat foods you love
• Improve your metabolism
• Not feel hungry all the time

--
Are you a busy 40+ professional that needs to lose 20+ pounds?

DM me "FATLOSS" and I will send you our No-Nonsense Fat Loss Blueprint completely free.

If my labs looked "normal"
But my pants kept getting tighter and tighter.
This is the first thing I’d check:

Most adults think heart disease “just happens” with age.

The truth is that years before a heart attack, your body is already struggling with one thing: handling sugar.

Insulin resistance builds slowly.

Your cells stop responding to insulin the way they should.
So your body pumps out more of it just to keep blood sugar in range.

You don’t feel this.
There’s no warning sign.
You just notice tighter pants, afternoon crashes, stubborn fat, poor sleep, rising blood pressure.

For busy professionals, the pattern is almost always the same:
- You sit all day.
- Meals are rushed.
- You rely on convenience foods heavy in refined carbs and seed oils.
- You’re constantly stressed, which raises insulin even without food.
- And muscle mass drops each year, making your body even worse at using sugar for fuel.

Over time, this creates inflammation in blood vessels, around organs, and inside the brain.

That’s why insulin resistance shows up before heart disease, stroke, diabetes, or cognitive decline ever appear.

But the good news: your body responds fast once you remove the pressure.

Here’s how to reverse it.

1. Build the “muscle sink”
 Muscle is your body’s best tool for clearing sugar.
 • Lift 2–3 times per week
 • Focus on big movements like squats, presses, rows
 • Keep sessions 30–45 minutes
 • Progress the weight slightly each week

2. Walk after meals
 Movement helps shuttle sugar into your muscles instead of storing it.
 • Walk 5–10 minutes after eating
 • Pace doesn’t matter
 • Add extra steps during calls
 • Aim for 7–9k steps per day

3. Clean up your first meal
 Breakfast sets your cravings, energy, and insulin for the day.
 • Build meals around protein and eggs
 • Add fruit or veggies
 • Avoid toast, cereal, pastries
 • Drink water instead of calories

4. Reduce the “hidden inflamer” foods
 Seed oils and refined grains hit insulin fast.
 • Swap packaged snacks for whole foods
 • Cook with butter, olive oil or avocado oil
 • Limit breads, pastas, pastries
 • Read labels for soybean, corn, canola, safflower oil

5. Tighten your eating window
 A shorter window gives your pancreas a break.
 • Keep meals inside 8–10 hours
 • Avoid late-night eating
 • Start with 12 hours if you’re new
 • Keep hydration high

6. Prioritize protein
 Protein stabilizes cravings, supports muscle and helps insulin.
 • Target 25–40g per meal
 • Choose meat, eggs, fish, Greek yogurt
 • Add a protein-forward snack if needed
 • Build each meal around it

7. Manage stress like a job requirement
 High stress keeps insulin elevated even without food.
 • Take 3–5 breath breaks during the day
 • Step outside for sunlight
 • Protect 7 hours of sleep
 • Reduce caffeine after noon

–
Want to learn more about insulin resistance?
💬 DM INSULIN and I'll send you The Insulin Resistance Fix to help you get started.

You cannot see the most dangerous fat on your body.
Most build it accidentally.
This is why your you're hungry and your energy crashes:

Visceral fat is not the stuff you can pinch. It sits deep around your organs and quietly pushes your body toward heart problems, diabetes, and stubborn weight gain.

Most busy men build visceral fat without noticing.
Long workdays.
High stress.
Late meals.
Little movement.
Poor sleep.
It all adds up. Your body starts storing more energy inside the belly because your hormones and blood sugar stay out of balance.

When this kind of fat builds up, your hunger spikes, your energy crashes, and your body becomes worse at using carbs for fuel.

The result is a loop where you gain more fat even if you think you are eating “normally.”

The good news: visceral fat responds fast when you fix the simple daily habits that drive it.

1. Walk every day
Light movement tells your body to use stored energy.
• Aim for 7 to 10k steps
• Take two 10 minute walks after meals
• Hold calls while walking
• Park farther away on purpose

2. Lower daily stress
High stress locks your body into fat storage mode.
• Take two 5 minute breaks to breathe or pray
• Step outside during the day
• Keep your workspace clean
• Close your laptop at a set time

3. Put protein first
Protein steadies blood sugar and keeps you full longer.
• Eat 30 to 40g protein at breakfast
• Anchor each meal with meat, eggs, or Greek yogurt
• Replace snacks with a protein option
• Prep proteins on Sunday

4. Cut processed foods
These foods confuse hunger signals and boost inflammation.
• Swap packaged snacks for whole foods
• Choose single ingredient items
• Keep junk out of the house
• Prep simple meals for the workweek

5. Lift weights 2 to 3 times a week
Muscle helps your body burn more calories all day.
• Stick to big lifts like squats and rows
• Use a simple 30 minute routine
• Track your progress
• Add small weight increases weekly

6. Fix your sleep
Poor sleep makes you hungrier and less disciplined.
• Set a bedtime alarm
• Keep your room cool and dark
• Avoid screens 60 minutes before bed
• Stop caffeine after lunch

7. Use a feeding window
Your gut and hormones need breaks between meals.
• Start with a 12 hour window
• Stop eating 3 hours before bed
• Keep meals simple while adjusting
• Increase the window only when it feels easy

8. Cut alcohol
Alcohol slows fat loss and hurts hormones.
• Limit drinking to weekends
• Switch to no alcohol options
• Keep alcohol out of the house
• Take a 30 day break to reset

Keep stress low.
Eat real food.
Lift and walk.
Sleep well.
Give your body space between meals.

--
Need some direction to get going?

DM "FAT-LOSS" and I'll send you our No Nonsense Fat Loss Blueprint to help you get started.

If I wanted to fix my inflammation and energy issues in 90 days, I wouldn’t start with “mainstream health advice.” Here's why:

We’ve been fed health rules that sound smart but quietly push us toward weight gain, insulin resistance, and low energy.
 
Not because we lack discipline.
 
But because the system teaches us to fear real food and rely on engineered products that break down our metabolism.

Most busy professionals feel this every day:
- Afternoon crashes
- Stubborn weight
- Poor recovery
- Brain fog
- A sense that “something feels off”

It happens because the body can’t run well on low-protein, low-fat, high-sugar diets. When real food gets replaced with packaged substitutes, blood sugar swings, hormones get disrupted, and inflammation rises.
 
Over time, this becomes insulin resistance.
 
And that’s when weight, sleep, cravings, and energy start to slide.

The good news: none of this is permanent.
When you fuel your body with the foods it’s built for, things improve fast.

Here’s a simple plan to rebuild your metabolism the right way:

1. Bring back real protein
 Protein stabilizes blood sugar, supports muscle, and keeps you full.
 • Aim for a palm-sized serving at each meal
 • Choose beef, eggs, chicken, or fish
 • Use Greek yogurt or cottage cheese for quick options

2. Stop fearing healthy fats
 Fat supports hormones, energy, and satiety.
 • Cook with butter, ghee, coconut oil, or olive oil
 • Add avocado or nuts to meals
 • Avoid low-fat or fat-free packaged foods

3. Reduce constant grazing
 Your gut and insulin need breaks from eating.
 • Eat two or three solid meals instead of constant snacks
 • Give yourself 4–5 hours between meals
 • Stop snacking out of habit

4. Cut the engineered foods
 Most packaged foods drive inflammation and cravings.
 • Skip seed-oil-fried snacks
 • Watch for added sugars in “health” products
 • Replace bars and processed snacks with fruit, nuts, or protein

5. Rethink grains as a “base”
 They’re optional, not required for health.
 • Treat grains as a side, not the core of the plate
 • Choose potatoes, fruit, or veggies for more nutrients
 • Keep grain portions small if you eat them

6. Build meals around fullness, not restriction
 Your body needs nutrients to function well.
 • Start with protein
 • Add colorful plants
 • Include a natural fat source so meals satisfy you

7. Simplify your routine
 Busy people need consistency, not perfection.
 • Repeat 2–3 easy breakfasts
 • Prep proteins in bulk
 • Keep real food visible and convenient

--
DM or Comment "INSULIN" and I'll send you The Insulin Resistance Fix to help you get started.

Think the healthcare system will save you?

You need to think again:

Most people don’t realize it isn’t built to make you healthy.

Most assume the healthcare system is designed to guide them, protect them, and keep them healthy. 

But the truth is this: the system is excellent at emergencies and terrible at prevention.

Why? Because everything is built around just treating problems. 
Doctors are overloaded. 
Visits are rushed. 
Nutrition and lifestyle barely come up. 

Most people leave with “you’re fine,” even though their energy, sleep, weight, blood pressure, and inflammation say otherwise.

This creates a loop. You feel off. Life is busy, so you push through it. Small issues grow. 

Months or years later, you end up needing medications or procedures that could have been avoided with simple daily habits.

It’s not about blaming doctors. 

Many are burned out and stuck in a system that rewards quick visits and prescriptions. 

But for many, this gap becomes dangerous. 

Rising stress, sluggish metabolism, weight gain around the midsection, insulin resistance, hormonal shifts, and inflammation often go unnoticed until they’ve already turned into a diagnosis.

The real problem is this: no one is teaching you how to take control of your own health before problems show up. 

And waiting for the system to do it for you doesn’t work.

1. Build your personal dashboard
Know your numbers so you’re not guessing.
• Annual labs: A1C, fasting insulin, lipids, CRP
• Weekly metrics: waist, weight, resting heart rate
• Look for trends, not single readings

2. Fix the food that’s breaking you
What you eat sets the tone for every part of your health.
• Eat whole foods most of the time
• Prioritize protein at every meal
• Cut packaged snacks and seed-oil heavy foods
• Drink water before every meal

3. Reduce the stress load draining your body
Chronic stress affects hormones, sleep, and cravings.
• Two 5-minute breathing breaks daily
• One screen-free evening per week
• Walk 10 minutes after stressful calls

4. Strength-train for long-term protection
Muscle is your best health insurance.
• Lift 2 to 4 times per week
• Focus on squats, rows, presses, hinges
• Increase weight or reps weekly
• Keep workouts 30 to 40 minutes

5. Audit your medications and supplements
Know exactly what you’re taking and why.
• Review everything every 6 months
• Ask: is this treating the root cause?
• Bring questions to your doctor
• Remove what you don’t need

6. Build your prevention team
Don’t rely on one rushed visit per year.
• Find a doctor who welcomes questions
• Add a nutrition coach or trainer
• Keep all labs in one place
• Treat your health like a business priority

7. Create a lifestyle you can repeat
Simple systems beat short-term fixes.
• Set default breakfasts and lunches
• Pre-schedule training days
• Keep 20-minute walk blocks on your calendar
• Choose habits you can keep on busy weeks


DM INSULIN and I’ll send you The Insulin Resistance Fix to help you get started.

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Does your health and the habits that shape it lead your kids and the people you love toward eternity?

For a long time, mine didn’t. My health was about ego.

I chased finish lines, personal records, and the identity that came with being a college athlete and Ironman. 

Sports, races, and competition were the things that made me feel valuable.

Even after getting married and becoming a dad, I struggled to let go of that mindset.

My reason for taking care of myself was still rooted in my performance and goals.

But the harder I chased them, the more empty it felt. Because achievement can’t fill a spiritual void.

And no trophy or PR has eternal weight.

Everything shifted when I realized health isn’t a destination. It’s a vessel.

A vessel that allows me to love my wife better.
A vessel that lets me model discipline and patience to my kids.
A vessel that gives me the energy and presence to lead my family toward Christ instead of myself.

These days, the most important question I ask is simple:
Does the way I live make it easier for my kids to see Jesus?

Taking care of my body isn’t about worshiping it anymore.  It’s about stewarding it.

It’s about honoring the life God entrusted to me so I can show up fully for the mission that actually matters: leading my family toward eternity.

And because the goal isn’t vanity or achievement, the pressure for perfection disappears. 
No more neurotic obsessing.
No more unsustainable extremes.

Just discipline, consistency, and daily choices that keep my heart aligned with what matters most.

Health makes a terrible identity but an incredible instrument for the Kingdom.

--
Does this resonate with you and do you want to take control of your health through 1:1 coaching?

DM or Comment HEALTH and I will send you details on how we can serve you.

If my knees hurt every time I stood up… 
and I was 20 pounds overweight… 
Here’s exactly how I’d fix it:

Most never learn this.

Knee pain rarely shows up out of nowhere.
It’s usually the result of two things working together: extra weight and inflammation.

When you combine long workdays, sitting too much, and grabbing whatever food is convenient, your joints end up paying the price.

Here’s what’s really going on:

Extra weight multiplies the force on your knees with every step. Even a small gain adds up fast. 

At the same time, a steady drip of processed food keeps your blood sugar unstable, which fuels inflammation. 

That inflammation makes your joints feel older than they are.

Busy professionals feel this even more. 
Long commutes, desk time, and stress mean tight hips, weak glutes, stiff ankles, and very little movement variety. 

Your knees become the “shock absorbers” for everything your body can’t do well.

But the good news: almost all of this is fixable.

Here’s the plan.

1. Clean up your food choices
Lower inflammation so your joints can breathe again.
• Swap packaged snacks for whole foods
• Build meals around protein
• Cut liquid calories
• Keep alcohol and sugar to a minimum

2. Create a slight calorie deficit
Lighten the load on your knees one pound at a time.
• Eat on a schedule to reduce random snacking
• Add veggies or fruit to increase fullness
• Stick to high-protein meals
• Aim for about 500 calories under maintenance

3. Improve ankle mobility
Your knees take the hit when your ankles can’t move.
• Do slow calf stretches
• Try controlled ankle circles
• Practice knee-over-toe movements
• Spend a few minutes on this daily

4. Open up your hips
Sitting all day locks them up and shifts stress downward.
• Hip flexor stretches
• Gentle squat holds
• Glute activation before workouts
• Break up long sitting blocks

5. Strengthen glutes and hips
These are your real shock absorbers.
• Glute bridges or hip thrusts
• Step-ups with control
• Side-lying leg lifts
• Light resistance bands work great

6. Build your VMO
Helps stabilize the knee and reduce pain.
• Terminal knee extensions
• Slow controlled leg extensions
• Wall sits with feet slightly turned out
• Focus on full range of motion

7. Walk on an incline
Easy on the knees, great for strength.
• Start with a mild incline
• Keep strides short
• Add backward incline walking for stability
• Use 10–15 minutes as a warm-up

Summary principles:
• Lose a little weight, relieve a lot of pressure
• Reduce inflammation with better food
• Mobility first, strength second
• Your hips and ankles decide how your knees feel

💬 DM or comment FAT LOSS and I’ll send you our No-Nonsense Fat Loss Blueprint to help you get started.

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Chris Boettcher

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The Battle

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Chris Boettcher

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