Brother2BrotherU

After being fed up with the healthcare system, my brother Brett and I launched Brother2BrotherU, a community of men on journeys to lose weight, improve their health, and change their lives.

Over the past year, we've helped over 112+ men lose 20-100 pounds, fix their blood sugar and insulin resistance issues, and completely redirect the trajectory of not only their health, but their lives.

Co-Founder

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

You don't need a fancy gym to get strong. 
Use these 7 simple no/low equipment exercises. 
Save this for your next travel day:

1) Wall Sit

It can be hard to hit a leg workout without equipment.

Wall sits make it easy and safe for everyone!

-Aim for 2 minutes
-then adjust depth
-then add weight

2) Push-up

Everybody knows the push up but it's still underrated.

Works the chest, shoulders, lats, serratus and core.
-Move slow and controlled
-Full Range of motion

Progress up to 30 reps then choose a more challenging version.

3) Bulgarian Split Squat

Get a great workout with zero weight needed. Use a chair or bed to elevate your back leg.

-Move slow and controlled and pause at the bottom
-Torso angle and shin angle should match
-The back leg is just a balance kickstand

Take it close to failure.

4) Side Plank

These will hit your hip abductors, obliques, and lats.

Keep your shoulders, hips, and ankles in a straight line. Add a leg lift to make it harder or make it easier from your knees

Set a goal of 1 minute each side, then pick a harder variation.

5) Single Leg Bridge

An important exercise to reengage the glutes after hours of sitting.

Hold a pause at the top to make it more challenging and work toward failure.

If this is too challenging, stick with double leg variations.

6) Single leg deadlift

Glutes, hamstring, and lumbar strength will make you a stronger, faster runner.

-Slight bend in the knee
-Hinge at the hip
-Corkscrew your right foot to the floor clockwise

Slower reps = minimal weight needed

7) Pull-up

It's too good of an exercise to leave off the bodyweight list. This might not be an option given lack of equipment.

And if you can't do your first pull-up, skip it for now. I'll drop a future thread to help get you there.

Do you want to:
- lose 20+ lbs
- avoid big pharma
- take control of your health?

Comment "HEALTH" to see if 1:1 coaching will help

Chris Boettcher

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

The obesity crisis didn't start from laziness.
It started when we began engineering foods.
Let me explain:

The fundamental problem is fats and carbs rarely coexist in nature.

There are a few exceptions (nuts, seeds, and milk) but even those come with built-in limits: fiber, protein, or water content that naturally control how much we eat.

But man-made food doesn’t play by those rules.

In nature, you’ll find:
• Pure carbs like potatoes or fruit they spike energy, fill you up, and your body knows when to stop.

• Pure fats like olive oil or avocado. Calorie-dense, yes, but they send strong satiety signals.

• Proteins like fish, eggs, or meat which are the most satiating of all, stabilizing blood sugar, and driving muscle repair/recovery. 

Each of these alone helps you stop eating when you’re full.

But combine carbs and fats and all that built-in regulation goes out the window.

Think about it:

Tortilla chips (corn + oil + salt)

Cookies (flour + sugar + butter)

Ice cream (fat + sugar + flavoring)

Pizza (flour + cheese + oil)

You can eat them almost endlessly because they hijack the same dopamine pathways as addictive drugs. Your brain gets rewarded with every bite while your body never gets the signal to stop.

This is the engine behind insulin resistance, food addiction, and the obesity crisis.

We’ve built a food system that rewards companies for creating products you can’t stop eating, not foods that nourish you.

So you end up with a population that’s overfed and undernourished, spiking insulin all day long and wondering why they can’t lose weight or stop craving junk.

If you want to take back control, simplify your meals:

Anchor them with protein.
Choose foods that existed before factories did.
Pick one energy source per meal carbs or fats, not both.

That’s how you stabilize blood sugar, reduce cravings, and finally get your hunger signals working for you not against you.

Hundreds of busy professionals have already used our guide to regain control of their health and energy.

DM me “HEALTH” to get your copy of our Ultimate Guide to Health and join them.

Mainstream health advice is a recipe for inflammation, insulin resistance, and chronic disease. 
Here are 7 lies they've told you:

1) Meat causes cancer
The studies that claim meat causes cancer forgot to take into account:

• The large fries
• The 32oz Coke
• The hyper-processed buns and condiments

The 4oz of meat in the meal isn’t what’s causing cancer.

They also fail to differentiate between a hot dog and quality beef.

Meat is one of the most nutrient-dense foods on the planet.

Our ancestors survived and thrived on it for millions of years.

This ancient food isn’t the problem.

Engineered modern “food” is.

2) “Eggs cause heart disease”

Cholesterol from eggs has been wrongly associated with heart disease.

But studies show eggs in the diet don't raise "bad" cholesterol in the blood.

Eggs mainly raise GOOD cholesterol.

They're one of nature’s most nutrient-dense superfoods.

3) “Eating throughout the day boosts your metabolism”

Studies have shown no difference in metabolism between people who eat 2 meals a day vs. 6.

We aren’t meant to be constantly eating.

And longer periods without eating are great for your gut health and digestive system.

4) “Saturated fat is bad for you”

Old studies blamed saturated fat for heart disease.

But these studies were highly flawed and politically motivated.

Newer studies show there is zero association between the two.

There is 0 reason to fear meat, eggs, coconut oil, or butter.

5) “Low-fat foods are good for you”

Another marketing scheme by Big Food companies.

Low-fat foods are often:

• Highly processed
• Preserved with seed oils
• Loaded with sugar and corn syrup

Be wary of anything with the label “low-fat.”

6) “Grains should be the base of your diet”

This idea is a complete fallacy.

Grains are relatively low in nutrients compared to foods like fruits, vegetables, and meat.

And the pesticides irritate your gut.

Excess consumption of grains can lead to a host of health problems.

7) “You only need 40g of protein a day”

Old studies claimed that high-protein diets cause kidney disease.

But just like the rest of these claims, it’s untrue.

Protein is actually associated with improved bone health.

And eating a high-protein diet combats the two main risk factors for kidney disease:

Diabetes and high blood pressure.

If you’re a busy parent wanting to:
- Lose belly fat and 20+ lbs
- Overcome aches, pains, or injuries
- Avoid chronic diseases and lifelong meds

Comment “Health” below to see if 1:1 coaching can help.

Struggling to eat healthy through the week?
The slow cooker may be your answer.
Here's how I meal prep a week of lunches in 20 min:

This strategy will get you 6-10 meals and over 600 grams of delicious protein.

1) Thaw a couple of roasts.  I use 2 (2-3lb) pot or chuck roasts

2) Cut them each into 2-4 chucks

3) Mix these spices and apply rub: 

- 2 tsp Cumin
- 2 tsp Garlic 
- 1 tsp Onion powder
- 1 tsp Chili powder
- 1/2 teaspoon Paprika 
- 2 teaspon Salt 

Warning: Cut the cumin and chili powder in half for a little less heat.  

4) Sear all sides of the roast for 30 seconds on each side and throw in the slow cooker.  ( I use slow cooker option on instapot)

5) Use the same pan and add a TSBP of oil or butter to quickly saute (1-2 minutes) an onion and 2 TBSP minced garlic.  When finished add to slow cooker.

6) Finally add to slow cooker: 

- 1/2 cup OJ 
- 1/2 cup beef bone broth
-  1 TBSP tomato paste
- 1 tsp orange zest

7) Turn on the slow cooker.  I let is run for 12 hours on low to get the meat super tender.  

When it's done you can easily slice it and store it for use throughout the week.  

Makes for great:

- Beef tacos
- Taco bowls
- Side to eggs

I put this together on Saturday nights and by Sunday morning it's ready to go to fuel another week.  

Let me know what ya'll think and hope you enjoy!

-- 

Hundreds of busy professionals have already used our guide to regain control of their health and energy.

DM me “HEALTH” to get your copy of our Ultimate Guide to Health and join them.

Do you want to get lean, build muscle, and have energy?
It is very doable and sustainable.
Here’s what I would choose:

1) Walking 8,000+ steps a day

Everyone tells you to walk more to lose weight

But no one tells you why

It's simple:

Take running a mile vs. walking a mile

Both burn ~100 calories

Running though is high impact, stressful, and increases your appetite

Walking is low impact, low stress, and can diminish appetite

You can also walk nearly anywhere, anytime

- You can take work calls 
- You can clear your head 
- You can listen to podcasts
- You can catch up with friends

Studies show people who walk consistently, maintain healthier weights, and avoid disease at higher rates than sedentary people.

Walking is the highest ROI habit you can form

And it becomes more fun the more you do it.

If you dread walking, I challenge you to to simply commit to a 5-10 minute walk

From there, keep increasing the time and the frequency until you love the habit.

2) 30-50g of animal protein each meal

The easiest way to avoid overeating, manage blood sugar, and preserve muscle mass is to eat animal protein.

Of the three macros (protein, carbs, fats), protein is the most satiating.

It's also the most thermogenic, the body burns the most calories during digestion.

Protein helps you build muscle mass, and your body burns more calories.

But why animal protein?

Animal protein has a complete amino acid profile and is more bioavailable when compared to plant protein.

If you want to get lean and stay lean, aim for 30-50g of animal protein each meal from

- Fish
- Eggs
- Whey
- Chicken
- Grass-fed beef

3) Strength training 3x a week

That protein needs a reason to go to work.

You'll give it one with consistent stimulus from strength training.

But you don't need to become a gym bro and live in they gym to see results.

You can build muscle in 2-3 hours a week focusing on:

- Compound movements (think bench, row, squat, RDLs, presses)
- Progressive overload (adding weight/ reps each session)
- Staying focused on working to failure with each set 2-3 days a week
-Tracking your workouts.

Here's the cycle of how it works:

- You tear down muscle through training
- You recover with adequate rest and protein
- Your body builds back more muscle

As you add muscle, you get a boost in metabolism and burn more calories

Sounds like a pretty good combo, right?

4) Limiting processed foods

If you want to avoid obesity, inflammation, and disease, cutout processed foods.

But it goes deeper than that.

Avoiding processed food rubs off on every area of your life:

With less brain fog, you'll be more efficient at work.

With steadier energy, you'll have better workouts.

Each day you avoid processed food, your desire to eat it decreases.

And so each day you avoid processed foods, you become healthier and function better.

Do you need to:
- lose 20+ lbs
- avoid big pharma
- take control of your health?

Comment "HEALTH" to see if 1:1 coaching will help

Struggling to eat healthy?
Do you think it costs too much?
Here are 12 healthy Costco foods:

1) Pasture Raised Eggs 

Pasture raised eggs are one of the most nutrient dense foods.  

But it's tough for a family to pay $8 a dozen at the local grocer.  

Costco's pasture-raised eggs pack a nutrient punch for half the price.

2) Protein Powder

Whey protein is one of the easiest sources of protein for your body to absorb and its also cheap.

This Optimum Nutrition product is the best bang for your buck.

Add it to your greek yogurt bowls or shakes.

3) Pork Loin  

For protein on a budget it can't be beat.  

For $20 you can get a 10lb pork loin and can cut your own lean pork chops and roasts.  

There's close to 1000 grams of protein here.

4) RealGood Chicken  

Is it perfect? No.

With kids and schedules, finding a quick chicken tender option that's 70% protein and everyone enjoys is tough to beat.

Add a veggie to the pan and you have 2 minutes of prep

5) Plain Greek Yogurt

At almost 70% protein this is my Swiss army knife food  

Use it as:

- Yogurt bowls
- Protein bump to shakes
- Base for dressings
- Sub for sour cream

Very versatile

6) Vital Proteins 

Collagen proteins are essential for your skin, gut, and connective tissue  

They're a different amino acid profile most diets lacks 

These are easy to add to your coffee

7) Bone Broth

Bone broth also adds high levels of collagen, but with some added versatility.

You can use it as a base for:

- Rice
- Soups
- Crockpot recipes

The protein drink can help suppress afternoon hunger cravings.

8) Organic frozen veggies 

Flash frozen veggies carry as good if not better nutritional value than fresh vegetables.  

Costco allows you to keep your freezer stocked with organic options that can be steamed in minutes.

9) Frozen berries 

Berries are full of antioxidants, full of fiber, and low in sugar.

Fresh berries are great but they never seem to stay. 

Keep frozen berries on hand to add to your yogurt bowl, mix into a shake, or even dessert.

10) PB Powder

Traditional peanut butter is sold as high protein but is less than 20% protein.

This product allows you to enjoy the peanut butter flavor at nearly 50% protein.

I mix it into my yogurt, shakes, and use it for protein pancakes and protein balls.

11) Frozen Shrimp 

Shrimp is almost 90% protein.  

Keeping quality frozen shrimp on hand allows you to go from frozen to cooked quick.

Shrimp tacos have become a staple meal in our house.  

Aim for wild caught for better nutritional value.

12) Rotisserie Chicken 

How could I not close out this list with the rotisserie chicken.  

Costco loses money on every one of these that go out the door.  

Take advantage of this protein source whenever you can.

If you're a busy parent tired of the excess weight and wanting to:

-Lose belly fat and 20+ lbs
-Overcome any aches, pains or injuries
-Avoid chronic diseases and lifelong meds

Comment "HEALTH" to see if 1:1 coaching can help.

Excess fat isn't just about looks
We have helped hundreds feel better with fat loss
Here is how it really impacts you:

Long before symptoms show up, it’s quietly damaging nearly every system in your body.

Joint Damage
Every extra pound adds pressure to your joints, especially your knees and hips.

For each pound of excess weight, your knees experience an additional force of roughly 4 pounds of pressure.

Result? Pain, inflammation, and early arthritis.

Metabolic Dysfunction
Excess fat, especially around the belly, disrupts insulin sensitivity.

This leads to:
• Blood sugar swings/insulin resistance
• Cravings/fatigue
• Type 2 diabetes

Visceral fat around the organs is the real danger. It's metabolically active and inflammatory.

Hormonal Disruption
Body fat isn’t just stored energy, it’s hormonally active. Too much of it can:

• Tank testosterone
• Disrupt estrogen balance
• Increase cortisol/ Impact thyroid function

Your body runs on hormones. When they’re off, everything feels harder.

Sleep Struggles
Excess weight increases the risk of sleep apnea and poor sleep quality.

You may not even realize it, but interrupted sleep wrecks: recovery, hormone production, brain function, and mood/cravings

Less sleep = more fat gain = worse sleep.

Cardiovascular Strain
Your heart has to work harder to pump blood through more tissue. This raises your risk for:
• High blood pressure
• Plaque buildup
• Heart attacks/ stroke

Your heart wasn’t built to carry chronic overload forever.

Mental Health & Mood
Inflammation, hormone imbalances, poor sleep, and social stigma all impact mood.

Excess weight is linked with higher rates of: depression, anxiety, brain fog, low motivation

It’s not “just in your head.” It’s in your biology too.

Mobility & Independence
Over time, the weight wears down your joints, limits your movement, and drains your energy.

What starts as “a few extra pounds” can end in:
•Needing assistance to get off the floor
•Avoiding stairs
•Losing freedom

Excess weight slowly chips away at your health—from the inside out.

But here’s the good news:
Even small, consistent changes in movement, nutrition, and lifestyle can start reversing the damage.

It’s never too late to take your health back.

Change starts with building a foundation:
• Daily walks (up your step count by 2000/day)
• More protein (minimum of 30g with each meal) 
• Whole foods (limit the spikes of processed foods)
• Strength training (2-3x week)
• Better sleep (get to bed 30 min earlier)

If you're a busy parent tired of the excess weight and wanting to:

-Lose belly fat and 20+ lbs
-Overcome any aches, pains or injuries
-Avoid chronic diseases and lifelong meds

Comment "HEALTH" to see if 1:1 coaching can help.

In the 1960s, only 1 in 8 Americans were obese...
They didn't track calories, go to the gym, or diet
They just had these 7 simple habits:

1. Mainly drinking water - not soda.

Soda was an occasional treat back then.

Now many Americans drink at least a bottle every single day.

Soda is pure liquid sugar and it´s terrible for your health.

If you struggle to quit it, try having diet versions instead.

2. They made meals from scratch with real ingredients...

Not "food" that comes in packets with a long list of ingredients you can barely pronounce.

Americans nowadays get 60% of their calories from food that´s so processed that you can´t even make it in a kitchen.

3. Walking to places.

People walked to the corner store, to visit neighbors, to run errands.

Cars existed but weren´t used for every single trip.

Now the average American with a desk job only does 3-4K steps/day.

4. Not having bright screens at night.

Nowadays, many of us stay up late scrolling through our phones which ruins your sleep.

Back then, they didn´t even have phones to do this.

Avoid bright light at night and go to sleep early.

Poor sleep wrecks your health.

5. Eating meals with family without distraction.

Nowadays, everyone is watching TV or on their phone.

Nobody pays attention to who they´re with.

We´re the most "connected" generation through the internet but we´re the loneliest too...

And that´s terrible for your health.

6. Spending more time outside and getting sunlight.

Back then, they would spend more time outdoors playing sports or doing other hobbies like gardening.

Nowadays, we spend all our time inside:

- At home
- In the office
- In a shop or shopping mall.

7. Smaller portions.

They served themselves smaller plates of food.

Nowadays, we have bigger plates and absolutely fill them.

Plus, they saved more food as leftovers for other meals rather than gulping everything down in one sitting.

If you're a busy parent wanting to:

- Lose belly fat and 20+ lbs
- Overcome any aches, pains or injuries
- Avoid chronic diseases and lifelong meds

DM me "Health" to see if we can help

Are you struggling to see progress in the gym?
Do you continue to train but see no results?
Here are 9 reasons why:

1) Not progressively overloading

If you do the same thing each workout, you won’t get stronger. You should be constantly trying to progress weight, reps or sets in order to grow.

Write down your workouts so you know what you need to beat.

2) Changing workouts every week

You don't need "muscle confusion." Your trainer just needs you to keep paying them.

Do the same exercises again and again and get stronger in weights or reps over time.

Don't change your routine more often than every 3 months.

3) Not enough weight

Lifting light weight for high reps isn’t how you “tone” You get lean by building muscle and losing the fat that covers it.

Getting strong in the 6-20 rep range on compound movements is the best way to build muscle. Fat loss comes from your nutrition.

4) Not enough recovery

You spend your muscle in the gym, and you earn it back with interest with proper rest and nutrition.

If you don’t give your body a chance to repair itself, you are just breaking down more tissue before you’ve built it.

A lot of effort for no benefit.

5) Ego lifting

When the weight is too heavy your form suffers and you’ll compensate with accessory movements

This places you at risk of injury and can also mean the targeted muscle doesn’t get enough stimulus to grow.

Use a weight you can control without momentum.

6) Not taking your sets to failure

If you aren't getting within 2 reps of failure, the set isn't helping you build muscle. Don't just exercise. Train.

This means taking yourself to deeper waters while still keeping good form.

7) Moving too fast

Lowering the weight too quickly takes the tension out of the muscle. This makes the exercise less effective.

Avoid jerking or swinging motions and spend more time under tension.

It should take at least as long to lower the weight as it does to lift it.

8) Doing too many exercises and sets

Volume can be effective, but you get more out of 2 hard sets taken to failure than 4 sets just going through the motions.

Time efficient workouts are possible if you are willing to crank up the intensity.

9) Not resting long enough between exercises

If you are running around the gym like a chicken with your head cut off it will be hard to get strong.

Resting at least 90 seconds between lifts means more tension on the muscle during the next set. More tension means more growth.

--
If you are interested in a plan that goes deeper for your workouts and other areas of your health you need our Ultimate Guide To Health.

Dm me "HEALTH" and I will send you the guide!

A realistic digital illustration of a strong, focused man doing dumbbell lunges—representing proper form, discipline, and progressive overload. Created for a post on common strength training mistakes and how to fix them. DM HEALTH to get our free Ultimate Guide to Health and start training smarter today.

Taplio

Chris Boettcher's Linkedin Analytics

Chris Boettcher

Performance ScoreChris Boettcher's LinkedIn Performance

Chris Boettcher's Best Posts (last 30 days)

Ready to grow your LinkedIn presence?

Taplio

.css-6ytdur{background-image:linear-gradient(284deg, rgba(39, 43, 72, 1) 0%, rgba(33, 47, 183, 1) 100%);color:transparent;-webkit-background-clip:text;background-clip:text;}Chris Boettcher's Linkedin Analytics

Chris Boettcher

Performance Score.css-goub6s{font-size:var(--chakra-fontSizes-md);font-weight:500;color:var(--chakra-colors-gray-600);display:block;margin-top:var(--chakra-space-1);}Chris Boettcher's LinkedIn Performance

Chris Boettcher's Best Posts .css-1emoo84{font-size:var(--chakra-fontSizes-md);font-weight:400;color:var(--chakra-colors-gray-600);}(last 30 days)

Ready to grow your LinkedIn presence?

Chris Boettcher's Linkedin Analytics

Performance ScoreChris Boettcher's LinkedIn Performance

Chris Boettcher's Best Posts (last 30 days)