Catalyst Transformations

CEO & Founder

Equinox

Certified Personal Trainer

Helping busy professionals burn fat, build muscle and boost energy through science-backed systems and bulletproof accountability. Grab our free meal plan below 🤝

Helping busy executives build the bodies they want without sacrificing the careers they've worked for.

After an ATV accident, I gained 38 pounds and nothing I tried seemed to work.

Sound familiar?
Life gets in the way. Work gets crazy. Your old methods fail you.

So I did what most people do: jumped into every intense workout and diet I could find.

Keto. Intermittent fasting. CrossFit. You name it.

Nothing stuck because it wasn't sustainable, and I wasn't willing to give up everything I loved just to see some progress.

Then I realized something important...
It wasn't about grinding harder or restricting more.
It was about finding an approach that worked with my body and fit into my life.

Here's the problem most executives face:
Traditional fitness programs aren't designed for high-performers. Long gym sessions, restrictive diets, and one-size-fits-all approaches fail busy professionals every time.

So I built something different.
A proven system specifically for executives, entrepreneurs, and ambitious professionals who demand results without the lifestyle disruption.

The numbers speak for themselves:
• 400+ successful transformations
• Average weight loss: 20-50+ lbs
• 94% maintain their results long-term
• Clients include C-suite executives, business owners, and industry leaders

My 4-pillar approach is simple:
• Convenience-based nutrition that fits your schedule.
• Time-efficient training for maximum results in minimum time.
• Executive-level accountability that matches your professional standards.
• Comprehensive health optimization for peak performance of body and mind.

I'm one of the top executive fitness coaches on LinkedIn with over 50,000 followers who trust this approach.

Through Catalyst Transformations, we understand your world. Travel. Client dinners. High-stress environments. Packed schedules.

The bottom line?
You built your career with systems and strategy. Your health deserves the same approach.

Ready to transform your health without disrupting your success?
Let's connect.

Your grandparents drank, served dessert every night & stayed lean. You avoid carbs & gain weight.

50 years ago only 13% of Americans were overweight or obese.

Today that number is 75%.

What happened?

Processed garbage replaced 🥦 REAL food
Hours of sitting replaced 🏃‍ daily movement
Marketing fads replaced 🧠 simple habits

Your body isn’t broken.
It’s reacting to a broken environment.

Here’s how to fight back (share this):

1/ 

𝗠𝗼𝘃𝗲 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗱𝗲𝗽𝗲𝗻𝗱𝘀 𝗼𝗻 𝗶𝘁 (𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗶𝘁 𝗱𝗼𝗲𝘀)

Your grandfather didn’t need a “step goal" 
because he was active by default.

(but you do because you sit at a computer all day)

Walk 8k+ steps per day:
→ Take calls while walking
→ Walk after meals
→ Park far away

2/ 

𝗘𝗮𝘁 𝗿𝗲𝗮𝗹 𝗳𝗼𝗼𝗱 𝗹𝗶𝗸𝗲 𝗶𝘁’𝘀 𝟭𝟵𝟳𝟱

In the 70s, fast food was a treat.

Now it’s lunch. Every day.

Your body can’t run on chemicals and corn syrup.

Fix it:

→ Whole foods 
→ Cook at home 80% of the time
→ Use real fats (butter, olive oil, ghee) — not seed oils

3/ 

𝗥𝗲𝗽𝗹𝗮𝗰𝗲 𝗱𝗶𝘀𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻𝘀 𝘄𝗶𝘁𝗵 𝘀𝘆𝘀𝘁𝗲𝗺𝘀

Your body wasn’t designed to fight Instagram, email, and DoorDash every day.

Build guardrails.

→ No screens 1 hour before bed
→ Prep your meals once, eat them on autopilot
→ Block 30 minutes for workouts & walks, like you would for meetings

4/ 

𝗦𝘁𝗼𝗽 𝗼𝘃𝗲𝗿𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗻𝗴 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀

Most guys go all-in on some extreme diet or 6-day workout plan…

Then burn out in 4 weeks.

It didn't work for me.
It doesn't work for my clients either.

Instead:

→ Sleep like it's your job
→ Lift 3-4x/week (45 mins each)
→ Trade intense cardio for resistance training

Over 400 of my clients have used this formula to lose 20-50 lbs of stubborn fat.

5/ 

𝗖𝗵𝗲𝗰𝗸 𝘂𝗻𝗱𝗲𝗿 𝘁𝗵𝗲 𝗵𝗼𝗼𝗱 (𝗮𝗸𝗮 𝘆𝗼𝘂𝗿 𝗯𝗹𝗼𝗼𝗱𝘄𝗼𝗿𝗸)

Your grandfather’s environment kept him hormonally balanced.

You? 

You’re bombarded with microplastics, estrogens, sleep disruption, and constant stress.

→ Get a full panel: 
testosterone, cortisol, inflammation, vitamin D, insulin

We do this for our clients at Catalyst so we're not guessing.

PS - I'm giving away a custom GPT meal planner that's built from the nutrition principles over 400 clients used to get lean.

It's free, no email required.

Send me a message with the word "MEAL" and I'll send it over. 

(Please do not comment the word meal, send it in a direct message, otherwise I might miss it)

Cheers,
- Jimmy

Jimmy Mackey

Helping high-performing men transform their bodies & optimize their health • Coached 400+ to sustainable transformations

I stay between 9-15% body fat year round.
And I never suffer through cardio,
eat Keto or Carnivore diets,

Or lift weights more than 3-4x per week.

Here’s 5 dead-simple fitness rules that keep me lean (even while working 10-14 hour days):

1/

𝗧𝗿𝗮𝗰𝗸 𝘆𝗼𝘂𝗿 𝗳𝗼𝗼𝗱

I know you don’t want to hear this.

But guessing doesn't work if you want to get this lean.

Calories drive 40% of your results. 

If they aren’t dialled in, nothing else matters.

2/ 

𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗳𝗶𝗿𝘀𝘁, 𝗮𝗹𝘄𝗮𝘆𝘀

Every meal starts with 30-50g of protein.

It keeps me full, supports muscle, and makes fat loss easier.

No guessing. Just a clear priority.

3/ 

𝗪𝗮𝗹𝗸. 𝗘𝘃𝗲𝗿𝘆. 𝗗𝗮𝘆.

No fancy cardio.

No soul-sucking runs.

I just hit 10,000-15,000 steps a day.

Walking burns calories, improves focus, and doesn’t increase your appetite like cardio does.

Tips to walk more:

- During calls
- Get an under-desk treadmill
- Take the stairs whenever possible

4/ 

𝗦𝘁𝗼𝗽 𝗹𝗶𝘃𝗶𝗻𝗴 𝗶𝗻 𝗮 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗱𝗲𝗳𝗶𝗰𝗶𝘁 𝘆𝗲𝗮𝗿-𝗿𝗼𝘂𝗻𝗱

12 weeks fat loss → 4 weeks reverse diet → repeat.

A reverse diet is where you strategically increase calories (primarily carbs) to restore your metabolic rate and give your body a break.

This is how you lose fat without becoming that guy who gains it all back in 6 months.

5/ 

𝗟𝗶𝗳𝘁 𝘀𝗺𝗮𝗿𝘁

I’m not spending unnecessary time in the gym.

And neither should you.

You ONLY need 3 hours/week in the gym if you’re:

- prioritizing compound lifts
- lifting close to failure
- adding weights over time (progressive overload)

The problem with most guys?

They rely on quick fixes that are never meant to last.

Then wonder why the weight comes back.

But if you want to finally lose the weight (for good):

I'm giving away a custom GPT meal planner that's built from the nutrition principles over 400 clients used to get lean.

Send me a message with the word "MEAL" and I'll send it over. No email opt-in required.

(Please do not comment the word meal, send it in a direct message, otherwise I might miss it)

To your strength and success,
- Jimmy

Your doctor calls it “pre-diabetic”
I call it your wake up call.
Here’s exactly how you’ll reverse it in 4 months:

1/ 

𝗟𝗼𝘀𝗲 𝟭𝟬% 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁 

Visceral fat around your organs is making your cells insulin resistant.

Every pound of belly fat you lose directly improves your body's ability to handle glucose.

Aim for a waist measurement under half your height.

2/

𝗪𝗮𝗹𝗸 𝟭𝟬-𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗮𝗳𝘁𝗲𝗿 𝗲𝘃𝗲𝗿𝘆 𝗺𝗲𝗮𝗹

Post-meal walks dramatically improve glucose disposal. Your muscles soak up the sugar from your bloodstream instead of letting it circulate and damage your cells.

Even a short walk after eating can reduce blood sugar spikes by 30-40%.

3/ 

𝗘𝗮𝘁 𝘆𝗼𝘂𝗿 𝗰𝗮𝗿𝗯𝘀 𝗹𝗮𝘀𝘁 𝗮𝘁 𝗲𝘃𝗲𝗿𝘆 𝗺𝗲𝗮𝗹

Start with protein and vegetables. Save your carbs (rice, potatoes, bread) for the end of your meal.

This simple sequencing can reduce your post-meal glucose spike by up to 73% according to research.

It slows digestion and prevents the blood sugar rollercoaster.

4/

𝗟𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝟯𝘅 𝘄𝗲𝗲𝗸𝗹𝘆 (𝘁𝗵𝗶𝘀 𝗶𝘀 𝗰𝗿𝗶𝘁𝗶𝗰𝗮𝗹)

The more muscle you have, the better your body handles carbohydrates. Strength training improves insulin sensitivity more than any medication can.

Focus on: squats, deadlifts, presses, rows. Big compound movements.

5/

𝗚𝗲𝘁 𝘆𝗼𝘂𝗿 𝗳𝗮𝘀𝘁𝗶𝗻𝗴 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝘁𝗲𝘀𝘁𝗲𝗱 (𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗴𝗹𝘂𝗰𝗼𝘀𝗲)

Most doctors only test fasting glucose and A1C.

But fasting insulin tells you how hard your pancreas is working to keep blood sugar normal.

High fasting insulin (above 5-7 µIU/mL) means you're already insulin resistant, even if your glucose looks "fine."

6/

𝗚𝗲𝘁 𝗶𝗻𝘁𝗼 𝗮 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗱𝗲𝗳𝗶𝗰𝗶𝘁 

Eating "clean" doesn't mean sh*t if you're in a calorie surplus. You can get fat on chicken, rice, and avocados.

Cut your calories. Track your food. Your insulin sensitivity will improve as the fat comes off.

𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗶𝗻𝗲:

Pre-diabetes is a warning you CAN reverse.

Hell, I’ve even helped guys reverse type 2.

My 55-year-old client Stephen lost over 40 lbs and reduced his A1C from “heart attack level” to “very good.”

His doc was so surprised he made the nurses test him twice.

You don’t need a fad diet.
You don’t need a 30-day-shred.

You need a system built for your unique needs.

I turned the nutrition principles that helped 400+ of my clients get lean into a custom GPT meal planner built for insane schedules.

Send me a message with the word "MEAL" and I'll send you the link. No email opt-in required.

(Do not comment the word meal, I will miss it, only direct message please)

To your strength and success,
- Jimmy

Reality check:
If you can't see your abs,
It's NOT because you need more crunches.

After helping hundreds of men lose their stubborn belly fat,

I've identified 3 hidden factors that keep most men from achieving a flat stomach:

𝟭/ 

𝗬𝗼𝘂𝗿 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝘀𝗲𝗻𝘀𝗶𝘁𝗶𝘃𝗶𝘁𝘆 𝗶𝘀 𝗳*𝗰𝗸𝗲𝗱

Insulin is a hormone that helps your body absorb and use carbs for energy.

Years of:

- sugar
- alcohol
- processed foods

can make your cells resistant to insulin.

The result?

Your body stores everything as fat instead of burning it for energy.

𝗙𝗶𝘅 𝗶𝘁:

- Track blood markers
- Walk 7-10k steps daily
- Strength train 3x weekly
- Eat protein first at every meal

𝟮/ 

𝗬𝗼𝘂'𝗿𝗲 𝗰𝗵𝗿𝗼𝗻𝗶𝗰𝗮𝗹𝗹𝘆 𝗶𝗻𝗳𝗹𝗮𝗺𝗲𝗱

Inflammation is the silent killer of abs and health.

Your body can't burn fat efficiently when it's fighting constant internal fires.

Modern life is an inflammation factory:

- Processed seed oils in restaurants
- Disrupted sleep patterns
- Chronic stress from work
- Environmental toxins

𝗥𝗲𝗱𝘂𝗰𝗲 𝗶𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 𝗯𝘆:

- Replacing vegetable oils with olive oil, grass-fed butter
- Going to bed at the same time nightly
- Limiting alcohol to 1-2 drinks weekly
- Eating your damn vegetables
- Tracking blood markers

𝟯/ 

𝗬𝗼𝘂𝗿 𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝗶𝘀 𝘀𝘁𝘂𝗰𝗸 𝗼𝗻 "𝗵𝗶𝗴𝗵"

Most men are living in a constant fight-or-flight state:

- Checking emails before breakfast
- Rushing between meetings all day
- Never truly disconnecting

When stress hormones stay elevated,

your body stores abdominal fat as a survival mechanism.

High cortisol = stubborn belly fat. Period.

𝗟𝗼𝘄𝗲𝗿 𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝗯𝘆:

- Setting work boundaries (no phone after 8pm)
- Prioritizing 7+ hours of quality sleep
- Taking 10-minute walks after meals
- Tracking blood markers

Do 1,000 crunches daily if you want.

But without addressing these factors, you'll never see those abs.

I've helped hundreds of busy executives fix their metabolism and finally reveal their six-pack—many for the first time in decades.

The difference?

- We track your blood markers so we're not guessing
- We fix the system, not just the symptoms
- We work around YOUR busy schedule

PS. I recorded a free training on the health markers most doctors ignore (that we track at Catalyst).

Send me a message with the word “LABS” and I’ll send you the link. No email opt-in required.

(Please do not comment the word. I might miss it. Send it in a direct message, thank)

To your strength and success,
- Jimmy

If I wanted to look and feel 12 years younger I’d do these 12 things daily:

𝗠𝗼𝗿𝗻𝗶𝗻𝗴 (𝗙𝗶𝗿𝘀𝘁 𝟮 𝗵𝗼𝘂𝗿𝘀):

- 16oz of water
- No phone for 60min
- High-protein breakfast
- 30min sunlight exposure

𝗠𝗶𝗱𝗱𝗮𝘆:

- Walk after lunch
- Protein-rich lunch
- Limit caffeine after 2pm
- Lift weights (if training day)

𝗘𝘃𝗲𝗻𝗶𝗻𝗴:

- Light dinner 3 hours before bed
- No screens 60min before sleep
- Cold room (65-68°F)
- Same bedtime nightly

Not rocket science.

No secret supplements.

No complicated bio-hacking routines.

Just simple habits almost anyone can achieve.

Do the above for 7 days and report back!

To your strength and health,
- Jimmy

PS - I turned the nutrition principles that helped over 400 of my clients lose 20-50lbs into a custom GPT meal planner.

Send me a message with the word "MEAL" and I'll send it to you. No email opt-in required.

(Please don't comment the word meal, I might miss it. Direct message only, thanks!)

Busy Execs:
Stress isn’t just burning you out.
It’s actively storing fat in your belly.
Here's what's really happening (and how to fight it):

When you're stressed, your body releases cortisol (your stress hormone).

↓

Cortisol dumps sugar into your bloodstream.

Which is great if you're running from a lion.

But if you're just sitting at your desk answering emails?

↓

Your muscles don't need that fuel.

So insulin stores it as fat - mostly around your midsection.

↓

Over time, your cells become resistant to insulin.

Your body responds by making more insulin, 
which only accelerates fat storage. 

...vicious cycle.

𝗧𝗵𝗶𝘀 𝗶𝘀 𝘁𝗵𝗲 𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹-𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝘁𝗿𝗮𝗽. 

And when you're stuck in it, you get:

- Energy crashes after meals
- Constant cravings for sugar and carbs
- Stubborn belly fat that won't budge
- Brain fog during important meetings
- The dreaded 3 PM wall

The worst part?

For most people, cortisol never calms down.

Work stress. Financial pressures. Family responsibilities. Emails at 10 PM. News notifications. All of it, non-stop.

One of my clients, Micah, was living this.

5 kids. Running multiple businesses.

On top of that, he was waking up at 4am for marathon training.

Even though he WAS exercising, 
he was using the wrong approach:

- Cortisol was through the roof 
- ZERO fat loss despite logging 50+ miles per week

When he came to me, we switched things up.

Here's the system we used to help him lose 26 lbs in 16 weeks (save this):

1/

𝗗𝗶𝘁𝗰𝗵𝗲𝗱 𝘁𝗵𝗲 𝗲𝘅𝗰𝗲𝘀𝘀𝗶𝘃𝗲 𝗰𝗮𝗿𝗱𝗶𝗼

Stopped Orange Theory and marathon-level running. 
Switched to 3x/week progressive weightlifting instead.

2/ 

𝗔𝗱𝗱𝗲𝗱 𝗹𝗼𝘄-𝗶𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁

Replaced intense cardio with 10,000 steps daily.
Mostly zone 2 incline treadmill walks (2 hours/week total).

3/ 

𝗔𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝘁𝗿𝗮𝗰𝗸𝗲𝗱 𝗵𝗶𝘀 𝗳𝗼𝗼𝗱

Cut weeks at 1,800-1,900 calories. 
Maintenance weeks at 2,400-2,500. 
No more guessing.

4/ 

𝗧𝗿𝘂𝘀𝘁𝗲𝗱 𝘁𝗵𝗲 𝗱𝗮𝘁𝗮 𝗼𝘃𝗲𝗿 𝗵𝗶𝘀 𝗳𝗲𝗲𝗹𝗶𝗻𝗴𝘀

When he plateaued, the data showed the missing piece every time: movement/steps.

5/ 

𝗦𝘁𝗮𝗿𝘁𝗲𝗱 𝗲𝗻𝗷𝗼𝘆𝗶𝗻𝗴 𝘁𝗵𝗲 𝗽𝗿𝗼𝗰𝗲𝘀𝘀

Found workouts he could "do forever" - incline walks while watching Netflix, progressive lifting that felt like a game.

tl;dr

He just needed to:

- take recovery seriously
- focus on muscle gain over cardio pain
- follow a proven system & trust the data

The result? Dropped from 230 to 203.

Same crazy schedule... different system.

Want my custom GPT meal planner that’s built on the nutrition principles Micah used?

Send me a message with the word “MEAL”, and I’ll send it over. No email opt-in required.

(Do not comment the word meal, I’ll probably miss it. Send me a direct message instead, thanks)

To your strength and health,
- Jimmy

If you're over 40, 
losing your s*x drive, 
and you blame it on "getting older"

What you need to understand is this:

It's not a libido problem.
It's a testosterone problem. 

Most guys think low T is normal...
But it's NOT supposed to nosedive in your 30s and 40s.

Modern life is causing it:

Bad sleep, too much stress, garbage food, and zero recovery.

That’s why so many guys feel:

→ Tired all the time
→ Can’t build muscle or lose fat
→ Moody, unfocused, softer than they should be

Here’s my cheatsheet for raising testosterone (without running to TRT right away):

𝟭/ 

𝗣𝗿𝗼𝘁𝗲𝗰𝘁 𝗶𝘁 𝗳𝗶𝗿𝘀𝘁

Stop frying your hormones with late nights, booze, and processed junk.

You can’t build on a broken foundation.

𝟮/ 

𝗠𝗲𝗮𝘀𝘂𝗿𝗲 𝗶𝘁

You need to understand your baseline.

Get comprehensive bloodwork:

(most doctors won't check this unless you ask)

Check total T, free T, estradiol, LH/FSH, prolactin, thyroid, vitamin D.

We work with a medical team at Catalyst so we're not guessing.

𝟯/ 

𝗜𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗶𝘁 𝗻𝗮𝘁𝘂𝗿𝗮𝗹𝗹𝘆

TRT is becoming mainstream, but it carries risks:

Infertility, long-term dependency, and shutting down your natural production.

It should be a last resort, not the first move.

Here’s what works before you even consider it:

1. 7–9 hrs of quality sleep
2. Lose 10% of your body fat
3. Walk daily (stress + visceral fat killer)
4. Keep alcohol to 1–2 nights/week, max
5. 3–4 strength sessions/week (heavy compounds)
6. Eat enough protein + healthy fats (hormones need cholesterol)

Low sex drive is often the first red flag of low testosterone.

But testosterone is more than that.

When T is optimized, everything in your life works better:

→ Sharper focus and steadier mood
→ Easier fat loss, especially around the belly
→ Faster recovery and more strength in the gym
→ Higher drive - in work, in life, and in the bedroom

PS - I'm giving away a custom GPT meal planner that's built from the nutrition principles over 400 clients used to get lean.

Send me a message with the word "MEAL" and I'll send it over. No email opt-in required.

(Please do not comment the word meal, send it in a direct message, otherwise I might miss it)

To your strength and success,
- Jimmy

In 2026 you could be:
- 30 lbs lighter
- your 6-pack showing
- with muscular arms and chest

Here’s my nutrition, training, and lifestyle blueprint to make this a reality:

Nutrition:

• 3 meals per day
• 5g of creatine daily
• 3-6 fruits + veggies a day
• 40g+ of protein per meal
• <5 alcoholic beverages a week
• eat within personal calorie deficit
• finish eating 2-3 hours before bed
• optional 14-18 hour fast 1x a week
• wait 60-90min after waking to ingest caffeine

Training:

• 3-4 weightlifting sessions per week
• 45min per session
• 2 sets per exercise
• 5 exercises per workout
• lift until technical failure
• compound lifts (squats, benchpress, etc)

Lifestyle:

• walk 8,000+ steps per day
• 30min+ of sunlight per day
• get 7+ hours of sleep at night
• block blue light 1 hour before bed
• optional 11 min of meditation every day
• practice 4-7-8 breathing to fall asleep

Life can only be lived 1 day at a time.

So transformation only occurs 1 small step at a time.

Don’t focus on the big outcome of losing 20-50lbs…

Focus on becoming 1% better every day. In 3-4 months you’ll be amazed at what you accomplish.

PS - I'm giving away a custom GPT meal planner that's built from the nutrition principles over 400 clients used to get lean.

Send me a message with the word "MEAL" and I'll send it over. No email opt-in required.

(Please do not comment the word meal, send it in a direct message, otherwise I might miss it)

To your strength and success,
- Jimmy

You could look like this at 45+ years old.
Even if you work long hours and “have no time”
Here’s exactly how you’ll do it:

1/ 

𝗚𝗿𝗼𝗰𝗲𝗿𝘆 𝗹𝗶𝘀𝘁:

- Eggs
- Salmon
- Spinach
- Avocado
- Chicken breast
- Sweet potatoes
- Steak (lean cuts)
- Grass-fed butter
- Lean ground beef
- White rice or quinoa
- Frozen mixed berries
- Whey protein (isolate)
- Greek yogurt (low or fat free)
- Cottage cheese (low or fat free)
- Your favorite hot sauce (for taste)

2/

𝗦𝘁𝗼𝗽 𝗿𝗲𝗹𝘆𝗶𝗻𝗴 𝗼𝗻 𝗰𝗮𝗿𝗱𝗶𝗼 𝘁𝗼 𝗯𝘂𝗿𝗻 𝗳𝗮𝘁

Cardio is great for your brain, heart & lung health.

But it's shitty for fat loss.

Always prioritize strength training + nutrition > cardio.

3/ 

𝗣𝘂𝘁 𝗼𝗻 𝗺𝘂𝘀𝗰𝗹𝗲

On average, 1 pound of muscle burns 6-7 calories per day (at rest).

1 pound of fat only burns ~2 calories per day.

The more muscle you have, the more calories you burn while:

- Sitting
- Driving
- Sleeping

Build muscle in the gym to burn calories on auto-pilot.

4/ 

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗲 𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲

Low T destroys ambition, sex drive and body composition.

Boost your T by:

→ Training legs
→ Sleeping 7+ hours
→ Getting 30min of sun
→ Eating high-quality fats
→ Getting lean, but not too lean
→ Controlling your stress, meditate

5/ 

𝗦𝘁𝗶𝗰𝗸 𝘁𝗼 𝗮 𝗣𝗿𝗼𝗴𝗿𝗮𝗺

For a program to work, you actually have to do it (crazy...I know).

Set yourself up for success:

→ Pick exercises you enjoy
→ Set realistic days per week
→ Set a realistic time per session
→ Adapt when life gets in the way

If you're telling yourself "I'll go 3 times this week"... but haven't scheduled it into your calendar, you've already lost.

6/ 

𝗘𝗮𝘁 𝗘𝗻𝗼𝘂𝗴𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻

If you don't eat enough protein, you can't put on muscle.

Simple as that.

Eat around 1g per pound of ideal body weight, per day.


7/ 

𝗘𝗮𝘁 𝗶𝗻 𝗮 𝗖𝗮𝗹𝗼𝗿𝗶𝗰 𝗦𝘂𝗿𝗽𝗹𝘂𝘀 𝗼𝗿 𝗗𝗲𝗳𝗶𝗰𝗶𝘁

If you want to put on mass, you need a caloric surplus.

If you want to get lean, you need a deficit.

If you choose neither, you will look the same forever.

Pick one and track calories for a few weeks.

PS - I turned the nutrition principles that helped over 400 of my clients lose 20-50lbs into a custom GPT meal planner.

It will calculate your personal calorie deficit based on height, weight, etc. so you're not chasing a cookie cutter number.

Send me a message with the word "MEAL" and I'll send it to you. No email opt-in required.

(Please don't comment the word meal, I might miss it. Direct message only, thanks!)

To your strength and health, 
- Jimmy

Perfectionism is bullsh*t.
"Perfect" is an excuse to stay stuck.

Most guys are waiting for the perfect program. 
The perfect meal plan. 

The perfect time to start when "work isn't crazy."

But "perfect" becomes permission to do nothing.

You procrastinate. You overthink. 
You research another approach. 

And months pass while you wait for conditions that will never exist.

Then when you FINALLY do start, you last two weeks before life gets messy. 

You miss a workout or eat off-plan at a client dinner, and suddenly the whole thing feels ruined. 

So you quit and tell yourself you'll restart Monday. 
Or next month. Or when things settle down.

This is the cycle that keeps guys stuck for YEARS.

Meanwhile, the guys who are actually lean year-round? 

They're not perfect. They miss workouts. 
They eat pizza with their kids. 

They travel for work and do hotel gym workouts with shit equipment.

But they DON'T quit when things aren't perfect. 
They adjust and keep going.

Eating pretty clean 80% of the time.
Three imperfect workouts a week.
Even when you only have 30 minutes. 
Even when you're tired and busy.

Because the gap between where you are and where you want to be isn't filled with perfect execution. 

It's filled with imperfect action repeated over and over until it becomes your new normal.

I've helped over 400 busy professionals get in shape and I'm telling you, stop sabotaging yourself with impossible standards. Start showing up imperfectly. 

That's the only way you'll ever actually get there.

To your strength and health,
- Jimmy

PS- Want a custom GPT meal planner built on the systems my clients use to drop 20-50lbs?

Message me the word "MEAL" and I'll send it over. No email opt-in required.

(please do not comment meal, I might miss it, send me a direct message, thanks)

I’ve studied exercise science for 11 years
Fat loss is simple if you do these 7 things daily:

1/

𝗘𝗮𝘁 𝗺𝗼𝘀𝘁𝗹𝘆 𝘀𝗶𝗻𝗴𝗹𝗲 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁 𝗳𝗼𝗼𝗱𝘀

Real food: meat, eggs, vegetables, fruit, rice, potatoes.

Every step of processing makes it easier to overeat and consume garbage that causes inflammation.

2/

𝗪𝗮𝗹𝗸 𝗮𝘁 𝗹𝗲𝗮𝘀𝘁 𝟴,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀

You don’t need a treadmill or a cardio protocol.

Just move.

Walking keeps your metabolism active, manages stress hormones, and helps control appetite better than most supplements ever will.

3/ 

𝗘𝗮𝘁 𝟯𝟬–𝟱𝟬𝗴 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗽𝗲𝗿 𝗺𝗲𝗮𝗹

Protein keeps you full, preserves muscle, and raises your daily calorie burn.

If every meal has a real protein source — eggs, chicken, fish, steak, or Greek yogurt — you’re already ahead of 90% of people.

4/ 

𝗟𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀

You’re not trying to burn calories… you’re trying to signal your body to keep muscle while losing fat.

Plus, more muscle = faster metabolism

Push, pull, squat, hinge. Get stronger over time.

5/ 

𝗦𝗹𝗲𝗲𝗽 𝟳 𝗵𝗼𝘂𝗿𝘀 𝗺𝗶𝗻𝗶𝗺𝘂𝗺

Fat loss requires hormonal balance.

Less sleep = more cravings, higher cortisol, slower recovery, and lower testosterone.

6/ 

𝗘𝗮𝘁 𝗶𝗻 𝗮 𝗰𝗮𝗹𝗼𝗿𝗶𝗰 𝗱𝗲𝗳𝗶𝗰𝗶𝘁

You can’t lose fat if you’re eating too much food. It doesn’t matter how “clean” it is.

But don’t just guess. Your deficit needs to be personalized to your weight, height, age, and activity level.

7/ 

𝗙𝗼𝗹𝗹𝗼𝘄 𝗮 𝘀𝘆𝘀𝘁𝗲𝗺, 𝗻𝗼𝘁 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻

Fat loss doesn’t come from feeling inspired. It comes from structure.

Set specific targets for calories and workouts.

Plan training days in your calendar like any other non-negotiable meeting.

When you follow a system, results become consistent and predictable.

PS - I turned the nutrition principles over 400 of my clients used to get lean into a custom GPT meal planner.

It will calculate your personal calorie deficit and create a meal plan for your specific goals.

Get it for free here: https://lnkd.in/ewvRxfBK

Cheers,
-Jimmy

Health gurus want you eating Keto or vegetarian.
I stay between 9-15% body fat while travelling and eating carbs.

Let me explain how you can get lean without suffering through a fad diet...

Extreme diets fail because no one sticks to them.

Most men try:

- Keto (and miss pizza with friends)
- Cutting all alcohol (goodbye social life)
- Meal prep chicken & broccoli 7 days a week (kill me now)

...then wonder why they're miserable and quit after 3 weeks.

But here’s the real problem:

Diets like keto, fasting, Whole30 don’t fail because you’re weak.

They fail because they’re incomplete.

Each one zooms in on a SINGLE lever…

- carbs
- meal timing
- “clean” foods

and sells it as the full solution.

That’s why most men end up leaner for a month…

then fatter than before.

I’ve been stuck in this cycle.
Most of my clients have too.

Here me out:

Just like everything else in life, weight loss is holistic.

If it doesn’t work with your career, travel, and family… it won’t stick.

Busy men don’t need bikini-model diets or 7-day training plans.

They need first principles:

✅ Calories in vs out
✅ Carbs to fuel workouts
✅ Protein to keep muscle mass
✅ Lifting weights for metabolic health
✅ Sustainable habits they can repeat for years

This is exactly how Stephen (my client) lost over 40 lbs while travelling globally 2x per month (did I mention he's 55!?)

PS - I created a custom GPT meal planner built for men with demanding schedules.

It's trained on the nutrition principles over 400 of my clients used to lose 20-50lbs.

Send me a message with the word "MEAL" and I'll send it over.

It's free - no email required.

To your strength and success,
- Jimmy

If I was 50 years old and wanted to get my athletic body back, I’d need to hear these harsh truths first:

1/

Your metabolism isn't slower because of age. It's slower because you lost 20-30% of your muscle mass sitting at a desk for 20 years.

2/

Every pound of muscle you lost is costing you 50+ calories daily at rest. That's why you gain weight eating the same as you did at 30.

3/

You can't out-train chronically elevated cortisol. High stress + poor sleep will keep you fat no matter how clean you eat.

4/

The more body fat you carry, the more testosterone gets converted to estrogen. It's a vicious cycle that compounds over time.

5/

Eating "clean" doesn't mean sh*t if you're in a calorie surplus. You can get fat on chicken, rice, and avocados.

6/

You need MORE protein now, not less. Aim for 1g per pound of ideal body weight to preserve muscle during fat loss.

7/

Training 6 days a week isn't making you leaner. It's preventing recovery and keeping cortisol elevated. Three quality sessions beat six mediocre ones.

8/

You can't guess your way to results at 50. You need data on testosterone, thyroid, A1C, inflammation, and vitamin D to optimize properly.

9/

Sleep isn't negotiable anymore. Less than 7 hours tanks testosterone by 15%, increases cortisol, and makes fat loss nearly impossible.

10/

The strategies that worked in your 20s will destroy you in your 50s. You need a protocol built for your current physiology, not your past one.

Bottom line:

Getting your body back at 50 is possible.

My 55-year-old client Stephen reduced his waist size from 38 to 32 and reversed his diabetes.

His doctors were surprised. We weren’t.

You don’t need a fad diet.
You don’t need a 30-day-shred.

You need a system built for your unique needs.

PS - I recorded a free training on how I've helped over 400 men with demanding careers lose 20-50lbs of stubborn fat.

DM me the word "LEAN" and I'll send you the link. No email opt-in required.

(Do not comment the word meal, I will miss it, only DMs to receive the link please)

To your strength and success,
- Jimmy

Men over 40 have 2 choices:
1. Let themselves get fat, weak, and medicated
2. Fight back with consistent daily action

I'm not saying this to shame you.
I'm saying it to motivate you.

Because when you zoom out, it really is this simple.

𝗠𝗮𝗻 #𝟭:

- Eats whatever’s convenient
- Sits all day with no intention to move
- Convinces himself he’ll “start Monday”
- Has gotten used to letting excuses run his life
- Ignores his doctor's warnings about pre-diabetes and cholesterol

𝗠𝗮𝗻 #𝟮:

- Eats protein first at every meal
- Walks 8k steps daily no matter how busy
- Lifts weights 3-4x weekly without negotiation
- Takes ownership of his health instead of blaming genetics
- Shows up for himself the same way he shows up for work

Man #1 tells himself “I’ll deal with it later”

Man #2 knows those word lead to a hospital bed.

Which man are you building?

Because you're building one of them right now, whether you realize it or not.

PS - I have a few spots available in my coaching program designed for men with packed calendars.

(20-30lbs weight loss guaranteed in 16 weeks)

This isn't a quick fix. This is for men who are serious about making a permanent change for their health.

DM me "FIT" if you want to buy a new wardrobe in 2026.

Cheers,
-Jimmy

Biggest health crisis 50 years ago: Smoking.
Biggest health crisis today: Sitting.

Most office workers spend 6–10 hours/day hunched over a screen.

Here’s what that much sitting does to your body:

1. Wrecks your posture
↳ chronic back/neck pain

2. Metabolism tanks
↳ so does fat burning

3. Insulin sensitivity drops
↳ blood sugar stays high

4. High cortisol (from stress)
↳ more belly fat, less testosterone

Translation: your body becomes a fat-storage machine with some chronic pain sprinkled in.

The fitness industry will happily sell you band-aids:

❌ The newest fad diet
❌ $200 posture correctors
❌ 30-min “desk warrior” routines

But after helping hundreds of computer-bound guys get lean & fix their bodies...

here’s what works (without the bullshit):

𝗠𝗢𝗩𝗘𝗠𝗘𝗡𝗧:

Walking is the most underrated fat loss tool.

→ Increases metabolism (fat burning)
→ Lowers blood sugar after meals
→ Counteracts tight hips from sitting

Walk 8-12k steps/day.

→ During calls
→ After meals
→ Park far away from the office

𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘:

Strength training is the ultimate posture + metabolism reset.

→ Builds muscle that burns calories 24/7
→ Strengthens your back + core to fix posture
→ Boosts testosterone and energy levels

Lift 3x/week:

→ Squats
→ Deadlifts
→ Rows/Presses

You don’t need a 5-7 day/week rotation.

My clients lose 20-50lbs with just 3 hours/week in the gym.

𝗗𝗜𝗘𝗧:

Nutrition drives 80% of fat loss.

→ Protein keeps you full and preserves muscle
→ Whole foods stabilize energy and hormones
→ You need a balanced diet (including carbs) for fuel

Simple rules:

→ Stay in a caloric deficit
→ Eat protein at every meal
→ Prioritize whole foods over packaged junk

Of course there’s nuance to all this.

My clients get lean (even while working long days) because I create personalized systems for each of them.

Mike, 45-year-old CPA -> lost 35 lbs
Hitesh, 50-year-old Tech Exec ->  lost 26 lbs 
Micah, 5 kids and runs 4 businesses -> lost 27 lbs

Stop saying "you have no time."
Start asking "what system will make this possible?"

PS. I turned the nutrition principles over 400 of my clients used to lose 20-50 lbs into a custom GPT meal planner (built for men with demanding schedules).

It's free, no email required.

Send me a message with the word "MEAL" and I'll send it over. 

(Please do not comment the word meal, send it in a direct message, otherwise I might miss it)

To your strength and success,
- Jimmy

The medical system wants you on statins.
But your body wants to fix the root cause.
Here's exactly how you're going to do it:

Look, I'm not anti-medication.

If your cholesterol is dangerously high, 
statins can buy you time.

But statins don't fix the problem. 
They mask the symptoms.

Your body produces excess cholesterol for a reason:

- metabolic dysfunction
- chronic inflammation
- insulin resistance

Pop a statin, and your numbers look better.

But those root causes don’t budge. 

Meanwhile, you're dealing with muscle pain, fatigue, brain fog, and decreased testosterone.

Here's how to fix the root cause:

(Speaking from experience - I’ve had multiple clients get off statins despite being told they’d be on them forever)

1/ 

𝗟𝗼𝘀𝗲 𝘁𝗵𝗲 𝘃𝗶𝘀𝗰𝗲𝗿𝗮𝗹 𝗳𝗮𝘁

Every pound of belly fat you lose improves your lipid profile. Aim for a waist measurement under half your height.

2/ 

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻 𝟯-𝟰𝘅 𝘄𝗲𝗲𝗸𝗹𝘆

Building muscle improves insulin sensitivity dramatically. Better insulin sensitivity = better cholesterol numbers.

3/ 

𝗪𝗮𝗹𝗸 𝟭𝟬,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀 𝗱𝗮𝗶𝗹𝘆

Movement helps your body process and clear lipids from your bloodstream naturally.

4/ 

𝗙𝗶𝘅 𝘆𝗼𝘂𝗿 𝗱𝗶𝗲𝘁

- Cut out seed oils (vegetable oil, canola oil, soybean)
- Eliminate processed foods and added sugars
- Eat whole foods: meat, fish, vegetables, fruit, eggs
- Focus on anti-inflammatory fats: olive oil, avocados, fatty fish

5/ 

𝗚𝗲𝘁 𝗰𝗼𝗺𝗽𝗿𝗲𝗵𝗲𝗻𝘀𝗶𝘃𝗲 𝗯𝗹𝗼𝗼𝗱 𝘄𝗼𝗿𝗸

Don't just test total cholesterol. Test:

- HDL
- Triglycerides
- ApoB (the real predictor of heart disease risk)
- Fasting insulin (measures insulin resistance)
- hs-CRP (measures inflammation)

These tell you what's actually happening, 
not just surface-level numbers.

6/ 

𝗔𝗱𝗱𝗿𝗲𝘀𝘀 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲

If your fasting insulin is above 7 or A1C is above 5.5, this is your priority. Insulin resistance is driving everything.

I've worked with dozens of men who came to me on statins.

We addressed the root causes through training, nutrition, and lifestyle changes.

Within 12-20 weeks, their lipid profiles improved dramatically.

Inflammation dropped. Insulin sensitivity restored.

Many got off statins entirely with their doctor's approval.

Bottom line:

Medication doesn't need to be "for life."

PS - I built a custom GPT meal planner from the exact nutrition principles that helped over 400 of my clients lose 20-50 lbs.

It's free - just send me a message with the word "MEAL" and I'll send it over.

(do NOT comment the word meal, I'll probably miss it. Direct message only, thanks!)

Cheers,
- Jimmy

My grandfather passed from a heart attack at 55.
Here’s what I wish he knew in his 40s:

I never got to meet my grandfather.

He passed 3 months before I was born.

The worst part?

His death was completely preventable.

Like most men,

He worked hard.
Supported his family.
But ignored his own health.

- 45 extra lbs
- high cortisol (stress)
- long days and late nights

That lifestyle took him away from us early.

Here’s 5 things I wish my grandfather knew when he was in his 40s:

(so he could’ve been with us for 30+ more years)

1/

𝗬𝗼𝘂𝗿 𝘄𝗲𝗶𝗴𝗵𝘁 𝗶𝘀𝗻’𝘁 “𝗴𝗲𝗻𝗲𝘁𝗶𝗰”

It’s lifestyle.

Yes, genetics play a role. But your choices determine 90% of the outcome.

Blaming your metabolism is a convenient lie.

Take ownership.

2/

𝗔 𝗯𝗶𝗴 𝗯𝗲𝗹𝗹𝘆 𝗶𝘀 𝗻𝗼𝘁 “𝗻𝗼𝗿𝗺𝗮𝗹”

Visceral fat around your organs increases your risk of heart disease, diabetes, and early death.

If your stomach sticks out more than your chest, it’s time to change.

This isn’t about vanity. It’s about survival.

3/

𝗔𝗹𝗰𝗼𝗵𝗼𝗹 𝗶𝘀𝗻’𝘁 𝗵𝗲𝗹𝗽𝗶𝗻𝗴 𝘆𝗼𝘂 𝘂𝗻𝘄𝗶𝗻𝗱

It’s crushing your sleep and lowering testosterone.

One drink turns into three.

Then you order pizza.

If your “stress relief” makes your health worse, it’s not helping.

4/

𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝗮 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗽𝗹𝗮𝗻. 𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁.

Walk after dinner.

Eat protein with every meal.

Train 3x per week.

Cut the processed junk.

If you don’t make time for fitness, 
you’ll be forced to make time for illness.

5/

𝗬𝗼𝘂𝗿 𝗳𝗮𝗺𝗶𝗹𝘆 𝗻𝗲𝗲𝗱𝘀 𝘆𝗼𝘂 𝗵𝗲𝗮𝗹𝘁𝗵𝘆, 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗵𝗮𝗿𝗱𝘄𝗼𝗿𝗸𝗶𝗻𝗴

Don’t be the guy who pays the bills now but misses the moments later.

Your grandkids should know your voice and laugh…

not just your face in a photo album.

Being there for the people you love starts with taking care of yourself now.


Sadly, my grandfather’s story isn’t unique.

Maybe that’s why I’ve chosen to help so many middle-aged men extend their legacy.

Guys who sacrificed their health for success and thought it was “too late” to get it back.

Mike, 45 → lost 35 lbs
Dusty, 64 → lost 35 lbs and rebuilt muscle
Stephen, 55 → lost 40 lbs (reversed diabetes)

Your next 20 years can be healthier than your last 20.

You just need to make your health a priority.

PS - I’m giving away a custom GPT meal planner built on the nutrition principles these men used to get lean.

Send me a message with the word “MEAL” and I’ll send it over. It’s free - no email required.

To your strength and success,
- Jimmy

pov: you work at a desk for 6+ hours/day with:
- tight hips
- back & neck pain
- low energy and brain fog
- excess fat around the belly and face

You blame age, stress, genetics…

But here's the truth: it's the chair.

Sitting all day:

→ weakens your muscles
→ shuts down your metabolism
→ signals your body to store fat instead of burn it

Your ancestors moved 15,000+ steps daily just living their lives.

You're getting 3,000 on a GOOD day.

And your body is paying the price.

But I have good news for you:

You don't need to quit your job to fix this.

You just need to work with your reality instead of pretending you'll magically change one day.

Here's how:

1/ 

𝗦𝘁𝗼𝗽 𝗹𝗲𝘁𝘁𝗶𝗻𝗴 "𝗯𝘂𝘀𝘆" 𝗯𝗲 𝘆𝗼𝘂𝗿 𝗲𝘅𝗰𝘂𝘀𝗲

I've helped hundreds of busy professionals lose 20-50 lbs while working 60+ hour weeks. The problem isn't your schedule. It's your system.

2/ 

𝗠𝗮𝘀𝘁𝗲𝗿 𝘆𝗼𝘂𝗿 𝗱𝗲𝘀𝗸 𝘀𝗲𝘁𝘂𝗽

Standing desk, monitor at eye level, posture resets every 30 minutes, movement breaks.

3/ 

𝗧𝘂𝗿𝗻 𝗺𝗲𝗲𝘁𝗶𝗻𝗴𝘀 𝗶𝗻𝘁𝗼 𝗳𝗮𝘁-𝗯𝘂𝗿𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀

Take Zoom calls while walking, get an under-desk treadmill, pace during phone calls.

4/ 

𝗟𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝟯-𝟰𝘅 𝘄𝗲𝗲𝗸𝗹𝘆, 𝗻𝗼𝘁 𝗰𝗮𝗿𝗱𝗶𝗼

Compound movements for 45 minutes build muscle that burns calories 24/7.

5/ 

𝗙𝗶𝘅 𝘆𝗼𝘂𝗿 𝗳𝗼𝗼𝗱 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗲𝘅𝘁𝗿𝗲𝗺𝗲 𝗱𝗶𝗲𝘁𝘀

Protein first at every meal (50g minimum), batch prep on Sundays, no liquid calories, limit alcohol to 2 drinks weekly.

6/ 

𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂𝗿 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 𝗱𝗲𝗽𝗲𝗻𝗱 𝗼𝗻 𝗶𝘁

7-8 hours of sleep, no screens before bed, 10 minutes of stretching before bed, one full day with no work emails per week.

7/ 

𝗪𝗮𝗹𝗸 𝗮𝗳𝘁𝗲𝗿 𝗲𝘃𝗲𝗿𝘆 𝗺𝗲𝗮𝗹 (𝟭𝟬-𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗺𝗶𝗻𝗶𝗺𝘂𝗺)

Reduces blood sugar spikes by 30-40% and keeps insulin from storing everything as fat.

Bottom line: A desk isn't a death sentence.

I've helped hundreds of men get lean despite working at a computer.

and I'm giving away a custom GPT meal planner built on the nutrition principles that helped them do it.

Send me a message with the word "MEAL" and I'll send it over. It's free- no email required.

(Please do not comment meal, I might miss it. Please send a direct message, thanks)

Cheers,
- Jimmy

If you sit in an office for 6+ hours/day with a 40-year-old metabolism, here's how you're going to lose 30 lbs (and keep it off):

The average office worker sits 7 hours daily.

Your body wasn't designed for this.

This sedentary trap:

- Destroys your metabolism
- Accelerates fat storage in the body
- Depletes your energy, drive & testosterone

But you don't need to quit your job to get in shape.

Here's exactly how you're going to lose at least 30 lbs of stubborn fat (repost this):

1/ 

𝗦𝘁𝗼𝗽 𝗹𝗲𝘁𝘁𝗶𝗻𝗴 "𝗯𝘂𝘀𝘆" 𝗯𝗲 𝘆𝗼𝘂𝗿 𝗲𝘅𝗰𝘂𝘀𝗲

I've helped hundreds of executives get lean while:

- working 60+ hour weeks
- travelling multiple times/month
- constantly eating out at client dinners

You need a realistic plan that fits into your actual life,

not some fantasy routine designed for fitness influencers.

2/ 

𝗧𝘂𝗿𝗻 𝗺𝗲𝗲𝘁𝗶𝗻𝗴𝘀 𝗶𝗻𝘁𝗼 𝗳𝗮𝘁-𝗯𝘂𝗿𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀

Walking 7,000-10,000 steps per day is the goal.

When you can, take your zoom calls while walking.

Get an under-desk treadmill or simply pace your office.

You’ll inspire your colleagues and your waistline will thank you.

3/ 

𝗟𝗼𝘀𝗲 𝗳𝗮𝘁, 𝗸𝗲𝗲𝗽 𝗺𝘂𝘀𝗰𝗹𝗲

After 40, you need all the muscle you can get.

Because it naturally starts to deteriorate after 30.

So trade endless cardio sessions for weight lifting.

Just 3-4x per week, 45 minutes each (That's all you need).

More muscle = better metabolism = faster fat burning

4/ 

𝗙𝗶𝘅 𝘆𝗼𝘂𝗿 𝗳𝗼𝗼𝗱, 𝗳𝗶𝘅 𝘆𝗼𝘂𝗿 𝗹𝗶𝗳𝗲

- 2-3 alcoholic drinks weekly 
- Prep batch meals on Sundays
- Protein first at every meal (50g minimum)
- No liquid calories (stick to black coffee, water, or sparkling water)

No extreme diets. Just sustainable habits.

5/ 

𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗼𝗿 𝘄𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗱𝗶𝗲

The busier you are, the MORE you need recovery:

- 7-8 hours of non-negotiable sleep
- Blue light blockers after 8pm
- 10 minutes of stretching before bed
- One full day with no work emails

PS - I turned the nutrition principles that helped 400+ clients get lean into a custom GPT meal planner built for men with demanding careers.

Message me the word "MEAL" and I'll send you the link. No email opt-in required.

(Do not comment the word meal, I will miss it, please message me directly)

Cheers,
- Jimmy

The fastest way to lose self-respect as a man?
Make commitments to yourself, then break them.

And every time you break a promise to yourself:

→ "I'll meal prep Sunday" 
→ "I'll hit the gym Monday" 

…you lose a little more self-respect.

Until eventually, you stop believing you're capable of change at all.

That's the real problem.

So here's how you fix it:

(repost this for the men in your network who need it)

1/

𝗦𝘁𝗼𝗽 𝗯𝗲𝗹𝗶𝗲𝘃𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗼𝘄𝗻 𝗯𝘂𝗹𝗹𝘀𝗵𝗶𝘁

Your excuses are more creative than your effort.

I've worked with men over 50 who've lost 30+ pounds.

Men with "terrible genetics" who've built six-packs.

Men who work 60+ hour weeks and travel bi-weekly.

Your circumstance isn't the problem. Your beliefs are.

2/ 

𝗦𝘁𝗼𝗽 𝗺𝗮𝗸𝗶𝗻𝗴 𝘃𝗮𝗴𝘂𝗲 𝗰𝗼𝗺𝗺𝗶𝘁𝗺𝗲𝗻𝘁𝘀

Don't say "I'll eat better." 

Say "I'm eating 40g of protein at every meal."

Don't say "I'll work out more." 

Say "I'm lifting weights Monday, Wednesday, Friday at 6 AM."

Specific. Measurable. Non-negotiable.

3/ 

𝗦𝘁𝗼𝗽 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗽𝗲𝗿𝗳𝗲𝗰𝘁

You don't need to eat clean 100% of the time. 
You need to hit 80%.

You don't need to train 6 days a week. 
You need to show up 3x and actually push yourself.

Consistency beats intensity every single time.

4/

𝗦𝘁𝗼𝗽 𝘁𝗿𝗲𝗮𝘁𝗶𝗻𝗴 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀 𝗹𝗶𝗸𝗲 𝗮 𝗱𝗶𝗲𝘁 

You're not just "trying to lose weight."

You're becoming the type of man who keeps promises to himself. Who doesn't make excuses. Who does hard things.

That identity shift? 

That's what makes the results permanent.

Like my client Stephen who’s dropped almost 50 lbs.

At 55 years old, while travelling often for work. Zero excuses. 

It’s never too late to become unrecognizable.

If you're tired of being the guy who makes excuses:

I turned the nutrition principles that helped 400+ of my clients get lean into a custom GPT meal planner built for men with demanding careers.

Message me the word "MEAL" and I'll send you the link. No email opt-in required.

(Do not comment the word meal, I will miss it, please message me directly)

taplio

Jimmy Mackey's Linkedin Analytics

Jimmy Mackey

Performance ScoreJimmy Mackey's LinkedIn Performance

What is Jimmy talking about?

Jimmy Mackey'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;}Jimmy Mackey's Linkedin Analytics

Jimmy Mackey

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);}Jimmy Mackey's LinkedIn Performance

What is Jimmy talking about?

Jimmy Mackey'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?

Jimmy Mackey's Linkedin Analytics

Performance ScoreJimmy Mackey's LinkedIn Performance

Jimmy Mackey's Best Posts (last 30 days)