Alpha Body System

We specialize in helping high-performers & entrepreneurs melt off belly fat, build muscle, and increase energy & confidence with maximum efficiency.

We build everything around the 4-step PRIME method, which stands for Peak Results with Intelligent Minimal Effort.

With the PRIME method, we use cutting-edge data and science to help high-performers and entrepreneurs become the best version of themselves in just 12 weeks.

We bring a combined 24 years of experience to give you the most efficient path to a leaner, stronger, healthier body.

We've helped over 1000+ men create live-changing transformations - check out our case studies below from our clients.

Founder & Head Coach

Salesforce

Renewals Manager

Associate Renewals Manager

Business Development Representative

Team Lead - Sales Development Representative

Sales Development Representative

Associate Sales Development Representative 

I help busy, successful men lose 15-30 pounds in 90 days without restrictive diets or living in the gym.

You're crushing it in your career, but your health isn't matching that same level of success. 

Despite your best efforts, that stubborn belly fat won't budge. You've tried everything - keto, intermittent fasting, crushing yourself in the gym - but nothing seems to stick.

The real frustration? You know exactly how to advance your career, but your fitness feels like a constant guessing game. 

Every Monday brings another "fresh start" that fades by Wednesday.

Meanwhile, your energy is dropping, your confidence is suffering, and your clothes keep getting tighter.

You've probably wasted time and money on:

❌ Cookie-cutter workout plans
❌ Extreme diets that are impossible to maintain
❌ Personal trainers who don't understand your schedule
❌ Generic 'one-size-fits-all' approaches
❌ Quick-fix challenges that never last

After helping 1000+ high-performing professionals transform their bodies while maintaining their busy lifestyles, I've developed the PRIME Method (Peak Results with Intelligent Minimal Effort). 

This system helps busy men lose 15-30 pounds in 90 days while:

✅ Eating foods they enjoy
✅ Training just 3 hours per week
✅ Maintaining their social life
✅ Staying focused on their career and family

If you're ready to finally build the lean, strong physique you deserve without sacrificing your career or lifestyle, send me a message. 

Let's discuss your goals and see if the PRIME Method is right for you.

Your ability to live the life you want at 60 starts with the choices you make at 30.
But most men wait until something breaks.

→ The stroke at 60?
That started with the stress, alcohol, and inflammation at 25.

→ The burnout at 45?
That began at 22 when you stopped sleeping and started sprinting nonstop.

→ The loss of independence at 80?
That started at 30… when you stopped moving.

We don’t think in timelines.
We think in today. This week. This quarter.

But the truth is...every small habit you ignore compounds.
And every small habit you build does too.

I coach men in their 30s, 40s, and 50s who feel like they’ve lost time.
And they’re right.

They were told to grind through their 20s.
To push harder in their 30s.
To sacrifice their body to build the business.

Now they’re facing:

→ Low testosterone
→ Gut issues
→ Anxiety
→ Fat gain they can’t reverse
→ A mirror that no longer reflects who they feel like inside

And it’s not “aging.”
It’s accumulation.

So what’s the fix?

It’s not about overhauling your life.
It’s about building now what your future depends on.

→ Walk 10,000 steps per day
→ Eat like your hormones matter
→ Train 3x per week with purpose
→ Prioritize sleep like it’s your best investment
→ Fix the inflammation before it becomes a diagnosis
→ Run bloodwork now—so you don’t wish you had later

Because no man regrets taking care of himself early.
But every man regrets starting too late.

The body you want at 60 is built in your 30s.
And the strength you need at 80 is earned long before then.

If you're a busy exec or entrepreneur ready to drop 20–30 lbs and feel like yourself again…

I'm opening 2 more spots for my 1:1 program this month.

3 hours/week.
No restrictive diet.
Results guaranteed.

📩 DM me “PRIME” if you’re done playing catch-up and ready to start building your future-proof system now.

– Sam

Samuel Johnston

Helping high-performing men build elite bodies & optimal health. 1000+ permanent transformations and counting.

Most people spend years trying to lose 20 lbs.

Here’s the simplest plan to do it in 90 days.

I coach high-performing individuals. 
CEOs, execs, entrepreneurs.

These people are juggling:
→ 60-hour work weeks
→ Family responsibilities
→ Constant stress

They don’t need more complexity.
They need a plan that fits their life.

So I built a plan that fits into their lifestyle and still delivers results.

I call it the 12-10-8-4-1 Method:

🔹 12 = 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀
Take your bodyweight × 12.
This sets you in a fat loss range without killing your energy.
(200 lbs → 2,400 cals/day).

🔹 10 = 𝗦𝘁𝗲𝗽𝘀
10K steps per day.
Walking is the simplest fat loss accelerator.
It keeps metabolism humming and stress lower.
Most men overlook this and it’s why they stay stuck.

🔹 8 = 𝗦𝗹𝗲𝗲𝗽
8 hours per night.
Every client who came to me exhausted, inflamed, and stuck…
Was sleeping 5–6 hours.
Once we fixed recovery, fat loss got easier.

🔹 4 = 𝗟𝗶𝗳𝘁𝗶𝗻𝗴
4 lifts per week.
Structured around compound movements.
Enough to build muscle and drive testosterone without wrecking recovery.

🔹 1 = 𝗣𝗿𝗼𝘁𝗲𝗶𝗻
1g per pound of bodyweight.
It keeps hunger low, stabilizes blood sugar, and protects muscle while the fat comes off.

That’s it.
No fad diets.
No 5am ice baths.
No “quick fixes” that rebound in 3 weeks.

Just a proven plan that gets busy people lean, strong, and in control again.

If you’re a high-performing individual who wants to lose 15–40 lbs in the next 90 days while rebuilding energy, hormones, and confidence…

📩 DM me “𝗣𝗥𝗜𝗠𝗘” and let’s chat.
I’m opening a few more 1:1 spots next month.

– Sam

Someone needs to say this:
The best medicine for your brain, body, and performance isn’t sold on shelves.

It’s called walking. 

And this simple habit can change your life.

But most high-performing men are dangerously low on it.

You sit 10+ hours a day.
Caffeinate through brain fog.
Crash at night and wonder why fat won’t budge.

Here’s what 10,000 steps per day actually does:
✅ Burns fat without driving hunger
↳ Increases fat oxidation by up to 300%.
↳ Boosts metabolic rate for 14+ hours.

✅ Improves insulin sensitivity by 60% in 7 days
↳ Stabilizes blood sugar and reduces post-meal crashes.
↳Lowers risk of weight gain, brain fog, and inflammation.

✅ Raises BDNF by 32% (as seen in the photo)
↳ Brain-Derived Neurotrophic Factor = memory, learning, focus.
↳ Helps reduce anxiety and improve mood.

✅ Reduces chronic pain and joint stiffness
↳ Pumps synovial fluid into joints.
↳Cuts lower back pain.

✅ Outperforms antidepressants
↳ Shown to be 1.5x more effective than SSRIs.
↳ Especially when stress, burnout, and lack of movement collide.

✅ Enhances sleep and testosterone
↳ Morning walks sync your circadian rhythm
↳ Better sleep = more natural T production = better recovery, mood, and drive

✅ Boosts creativity + cognitive clarity
↳ Walking increases creative output by up to 60%
↳ That idea you’ve been stuck on? Take it outside.

This is why I make 8–10K daily steps non-negotiable for every client.

Even the busiest CEOs hit it....
Because we bake it into their life.

- Walk during calls.
- Take post-meal walks.
- Use a treadmill desk for 1–2 hours/day.

You don’t need more stimulants or supplements.
You need a structured plan that stacks wins.

If you’re ready to lose the belly, optimize hormones, and build real strength...

DM me “PRIME” and let's chat.

I'm taking a few more 1:1 clients this month and have helped over 1,000 high performers lose 15–86 lbs.

✅ 3 hours/week
✅ No restrictive diets
✅ No gym obsession

Just a system that fits your life and delivers results.

(Results guaranteed.)

– Sam

In the 1960s, 1 in 8 Americans were overweight
Today, 1 in 3 Americans is overweight.
So what changed? It’s not exercise.

They’d eat steak and eggs for breakfast.
Meatloaf and potatoes for dinner.
Pie on Sundays.

And yet they stayed lean.

Your grandfather wasn’t going to the gym, logging 10,000 steps, or running marathons.

The real shift wasn’t exercise.
It was calories.

In the 1960s, the average American ate ~2,100 calories/day.
Today, it’s closer to 2,600–2,700.

That’s 500 extra calories every single day.
The equivalent of:
→ A soda and a bag of chips
→ Or a burger with fries
→ Or a Starbucks latte + muffin

Do the math:
500 calories × 365 days = 182,500 calories per year.
That’s 52 lbs of fat annually.

Here’s where those calories came from:

1️⃣ 𝗦𝘂𝗴𝗮𝗿 & 𝗹𝗶𝗾𝘂𝗶𝗱 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀
In the ‘60s, soda was an occasional treat.
→ Today, it’s normal to down 300–400 liquid calories without even noticing.
The problem? Liquid calories don’t make you feel full. You eat the same amount on top.

2️⃣ 𝗦𝗲𝗲𝗱 𝗼𝗶𝗹𝘀 & 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗳𝗮𝘁𝘀
Soybean, canola, corn oil, these barely existed in your grandfather’s diet.
→ Today, they’re in 60% of the food supply.
These oils are inflammatory, obesogenic, and found in every restaurant, snack, and packaged meal.

3️⃣ 𝗦𝗻𝗮𝗰𝗸𝗶𝗻𝗴 𝗰𝘂𝗹𝘁𝘂𝗿𝗲
In the ‘60s, people ate 2–3 meals per day.
→ Now? Constant grazing.
Every snack keeps insulin spiked, which keeps fat locked in storage.

4️⃣ 𝗦𝘂𝗽𝗲𝗿𝘀𝗶𝘇𝗲𝗱 𝗽𝗼𝗿𝘁𝗶𝗼𝗻𝘀
In 1970, a McDonald’s fry was 200 calories.
→ Today? 500+.
Coffee used to be black. Now it’s dessert in a cup.
Portions doubled, but waistlines tripled.

5️⃣ 𝗨𝗹𝘁𝗿𝗮-𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗳𝗼𝗼𝗱
Real food used to dominate meals.
Now, over 60% of calories come from processed, engineered products designed for overconsumption.

The result?
Obesity rates stable for decades…
Then a steep climb starting in 1980, right when:
→ The government told Americans to “eat less fat”
→ Food companies pumped out low-fat, high-sugar junk
→ Corn subsidies made soda and snacks cheaper than water

This is why “eat less, move more” has never worked.
You’re fighting an environment engineered to make you fat, tired, and inflamed.

Here’s how I help my clients beat the system:

✅ Sleep 7–9 hours
✅ Track your macros
✅ Walk 10–12K steps/day 
✅ Anchor every meal with protein 
✅ Cut seed oils and processed junk
✅ Train 3x/week with compound lifts 
✅ Run bloodwork to fix what food and lifestyle broke

The system changed and you’ve been stuck inside of it.

But if you change your inputs, you can change the outcome.

If you’re a high-performing man ready to lose 15–50 lbs in the next 90 days without restrictive diets or living in the gym…

📩 DM me “PRIME.”
I’m taking on a few more private 1:1 clients next month.

– Sam

You’re not “out of shape.”
But you don’t feel like yourself anymore.
If this is you, this might be the culprit:

High cortisol.

When cortisol stays elevated for too long, your body gets stuck in survival mode.
And survival mode stores fat, specifically around your organs (aka visceral fat).

You might look “fine” in a shirt…
But underneath?

→ Poor sleep
→ Lower testosterone
→ Brain fog and fatigue
→ Stubborn love handles
→ Insulin resistance building quietly in the background

That’s why most guys I work with aren’t obese.
They’re just burned out, inflamed, and hormonally off-track.

Here’s the exact system I give them to reverse it:

✅ Sleep like your results depend on it
→ 7–9 hours per night
→ Blackout room, cold temp, magnesium + morning sunlight
→ One more hour of sleep > one more hour in the gym

✅ Lift heavy 3x per week
→ Compound lifts, full-body sessions
→ More muscle = better blood sugar, testosterone, and metabolism

✅ Walk 10–12k steps/day
→ Reduces cortisol, improves recovery, helps you lean out
→ Bonus: walk after meals or during work calls

✅ Eliminate daily alcohol and “casual drinks”
→ Alcohol freezes fat loss while your body detoxes
→ One intentional night > multiple casual ones

✅ Track the right data
→ Waist/hip measurements
→ Weekly weight average
→ Monthly photos
→ Progress isn’t just what the scale says

✅ Plan food like you plan meetings
→ 3–5 go-to meals that hit 30–50g protein each
→ Rotate, prep, and remove decision fatigue

✅ Eat like a man, not a marketer’s victim
→ Steak, eggs, fruit, rice, yogurt, potatoes
→ Real food = real results

✅ Don’t major in the minors
→ Supplements don’t fix broken habits
→ Nail sleep, food, and steps first

✅ Get your bloodwork done
→ We test inflammation, hormones, nutrient deficiencies
→ You can’t fix what you don’t measure

This isn’t about looking “shredded.”
It’s about finally feeling like yourself again. 

Clear, focused, and in control.

If you’re ready to drop 20–30 lbs, fix your energy, and actually feel human again…

I’m opening 3 more spots for my 1:1 program in August.

✅ 3 hours/week
✅ No restrictive diets
✅ No cardio obsession
✅ Results guaranteed

DM me “PRIME” and I’ll walk you through the system.

– Sam

Most fitness advice wasn’t built for men with full plates.
I run a business and stay lean year round, here's how you can too:

I run a business.
I have a relationship.
And I don’t live to train, I train to live better.

I spend more time:

• Growing a company.
• With the people I care about.
• Coaching busy men to reclaim their health.

I spend less time:

• Driving to and from the gym.
• Following generic meal plans.
• Wasting money on overhyped supplements.

If you’re a busy man trying to get lean, get strong, and get your energy back,(without flipping your life upside down) this is for you:

𝗚𝗥𝗢𝗖𝗘𝗥𝗬 𝗟𝗜𝗦𝗧
(Every client starts here)

Eggs
Salmon
Spinach
Avocado
Jasmine rice
Frozen berries
Chicken breast
Sweet potatoes
Grass-fed butter
Steak (lean cuts)
Lean ground beef
Whey protein isolate
Greek yogurt (fat free)
Cottage cheese (low fat)
Hot sauce (because we’re human)

Meals (Simple > Perfect)

𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁
• 3 whole eggs
• Ground beef
• Sautéed spinach

𝗟𝘂𝗻𝗰𝗵
• 6 oz grilled chicken
• 1 cup jasmine rice
• Broccoli or green veg

𝗗𝗶𝗻𝗻𝗲𝗿
• 8 oz ground beef or steak
• Roasted sweet potatoes
• Spinach or mixed greens

𝗣𝗼𝘀𝘁-𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝗦𝗵𝗮𝗸𝗲
• 1 scoop whey protein
• Unsweetened almond milk
• ½ banana + mixed berries

Snacking?
If you’re snacking constantly, it’s not hunger.
It’s stress, boredom, or dehydration.

Drink water.
Wait 10 minutes.
Then eat something high protein (if you still need it).

𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗣𝗟𝗔𝗡 (3 𝗗𝗮𝘆𝘀/𝗪𝗲𝗲𝗸)

Here are the key lifts to focus on:

𝗗𝗮𝘆 1: 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗙𝗼𝗰𝘂𝘀
• Pull-ups
• Barbell Squats
• Incline DB Bench
• Romanian Deadlifts
• Cable Chest Fly
• Kettlebell Swings

𝗗𝗮𝘆 2: 𝗠𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰 𝗕𝘂𝗿𝗻
• Deadlifts
• Goblet Squats
• Bent-over Rows
• Lunges
• Overhead Press
• Mountain Climbers

𝗗𝗮𝘆 3: 𝗛𝘆𝗽𝗲𝗿𝘁𝗿𝗼𝗽𝗵𝘆 + 𝗔𝗰𝗰𝗲𝘀𝘀𝗼𝗿𝗶𝗲𝘀
• Hip Thrusts
• Lateral Raises
• Tricep Pushdowns
• Dumbbell Curls
• Flat DB Press

Every session is under 60 minutes.
And every movement is designed around you to get you the most results.

𝗟𝗜𝗙𝗘𝗦𝗧𝗬𝗟𝗘 𝗣𝗥𝗢𝗧𝗢𝗖𝗢𝗟

These are the habits I use and give to every client:

- Walk 10k steps a day
- Strength train 3x/week
- Get 7+ hours of sleep
- Take 5g creatine daily
- Get sunlight before 9am
- Limit caffeine to before 12pm
- Prioritize protein at every meal (50g+)
- Blackout room. No screens before bed

And most importantly, what I do for all my clients:
↳ 𝗥𝘂𝗻 𝘆𝗼𝘂𝗿 𝗯𝗹𝗼𝗼𝗱𝘄𝗼𝗿𝗸.

Because if your testosterone is low, cortisol is high, or inflammation is wrecking your system…

No amount of “grind” will fix that.

This is where 90% of men go wrong.

We fix that.

If you’re a high-performing individual who’s tired of playing catch-up with your body…

And you’re ready to lose 15–50 lbs, fix your energy, and actually feel good again…

📩 DM me “PRIME” and let’s talk.

Taking a few more 1:1 clients this month.

Results guaranteed.

– Sam 💪

Japanese men live longer than almost anyone on Earth.
Yet they don’t lift heavy, track macros, or live in gyms.
So what gives?

The average Japanese man lives to 81.
The average American man? 74.

Same biology.
Radically different outcomes.

Here’s why:

Their meals are built around real food.

In Japan:
→ Whole fish, rice, vegetables, fermented foods
→ Minimal snacks
→ Low sugar intake

In America:
→ Ultra-processed meals
→ Artificial sweeteners
→ Seed oils in everything

They eat to nourish.
We eat to numb.

They stop eating before they’re full.

“Hara Hachi Bu” = 80% full.
Less insulin. Better digestion. No overeating.

Americans?
We eat until stuffed—then snack an hour later.

→ Less food = less belly fat = less inflammation

Walking is baked into their day.

Walk to the train.
Walk to dinner.
Move constantly.

No step challenge. No treadmill grind. Just movement.

In contrast?

Desk → Car → Couch → Netflix.
And we wonder why we’re stiff, tired, and 30 lbs heavier.

They get sleep.

Screens off.
Stimulation down.
Sleep is respected.

Here?
Caffeine at 6PM.
Scrolling in bed.
Sleep sabotaged then blamed on “getting older.”

They don’t run on cortisol and caffeine.

In Japan:
→ Meals are slow
→ Stress is social
→ Life moves at a human pace

In the U.S.?
→ Burnout is worn like a badge
→ Cortisol stays high
→ Testosterone tanks

Bottom line:
You’re not broken.
You’re just stuck in a system that is.

If you want to perform in a world built for burnout…
You need a system built for resilience.

Here’s what I give my clients to counteract the chaos:

✅ Train 3x/week (no fluff)
✅ Walk 10K steps/day (built into life)
✅ Prioritize protein + whole foods
✅ Run bloodwork + optimize hormones
✅ Deep sleep = real recovery
✅ Manage stress before it manages you

Your body isn’t the problem.
Your environment is.

I’m taking on 3 more private clients this month.

If you’re ready to drop 15–40 lbs, rebuild your energy, and actually feel like yourself again…

📩 DM me “PRIME.”

– Sam

There's one supplement I recommend for everyone.
Builds muscle. Boosts brain power. Helps testosterone. 
All for ~$20 per month. 

The supplement:

Creatine. 

It's the most researched, misunderstood, and underused edge in men’s health.

Here’s why I put almost every client on it:

1. 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗰𝗿𝗲𝗮𝘁𝗶𝗻𝗲 (𝗮𝗻𝗱 𝘄𝗵𝘆 𝘁𝗮𝗸𝗲 𝗶𝘁)?
Creatine is a compound your body produces naturally.
You also get it from red meat and fish.

But not enough.

Most men only hit 60–80% of their muscle’s storage capacity.
Which means:
→ Slower recovery
→ Lower performance
→ Less strength + muscle gain

Topping it off = faster results.

2. 𝗧𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗱𝗮𝗶𝗹𝘆 𝗰𝗿𝗲𝗮𝘁𝗶𝗻𝗲
Creatine has 100+ peer-reviewed studies behind it.
Here’s what it improves:

✅ Muscle mass + recovery
✅ Strength (5–15% increase)
✅ Aging + muscle preservation
✅ Cellular hydration + energy output
✅ Brain function + cognitive performance

No other supplement compares.

3. 𝗗𝗲𝗯𝘂𝗻𝗸𝗶𝗻𝗴 𝗰𝗿𝗲𝗮𝘁𝗶𝗻𝗲 𝗺𝘆𝘁𝗵𝘀
“It leads to hair loss” → One weak study, zero causation
“It causes kidney damage” → No proof in healthy men
“It’s just for bodybuilders” → It’s for your brain, too

Creatine benefits dads, execs, athletes, and men over 40.

4. 𝗛𝗼𝘄 𝘁𝗼 𝘁𝗮𝗸𝗲 𝗶𝘁
Keep it stupid simple:
→ 5g per day (up to 10g per day)
→ Creatine monohydrate
→ No loading phase
→ Take it any time

Just stay consistent.

5. 𝗪𝗵𝗮𝘁 𝘁𝗼 𝗲𝘅𝗽𝗲𝗰𝘁
Week 1–2: May gain 1–3lbs from water in muscles
Week 3–4: Better workouts, less soreness
Month 2+: Noticeable improvements in strength, size, and energy
Long-term: Brain benefits and better aging

This is a long game supplement.
You won’t “feel it.” But you’ll see it.

If you only take one supplement, this should be it.

It’s cheap, safe, backed by research, and it works.
That’s why I put every 1:1 client on it in Week 1.

And if you’d rather fix the root problem than rely on a supplement?

Here’s what I give my clients to rebuild naturally:

→ Protein-forward meals
→ 3 strength sessions/week
→ Less screen time, more sun time
→ 10K daily steps (built into your schedule)
→ 7+ hours of sleep in a cold, dark room

If you’re a busy founder, dad, or exec who wants to:

✅ Drop 15–40 lbs
✅ Boost energy and testosterone
✅ Build a body that feels 10 years younger

I’m taking on a few more 1:1 clients this month.

I’ve helped 1,000+ men rebuild their bodies and their edge.

And I can help you do the same.

📩 DM me “PRIME” and let’s chat.

– Sam

Your ‘normal’ morning habits are sabotaging you.
These 6 science-backed habits are wrecking your fat loss, focus, and productivity.

Studies show your morning routine impacts metabolism, hormones, and mental performance.

After coaching 1,000+ high-performing men—I've seen it time and time again:

→ Fat loss stalls
→ Energy crashes
→ Focus feels like a fight

Here’s what’s causing it (and how to fix it):

1. Hitting snooze = slow start
Every time you hit snooze, you restart your sleep cycle.
This fragments your final stage of sleep and triggers sleep inertia—grogginess and brain fog.

→ Set one alarm
→ Put your phone across the room
→ Get up on the first ring

2. Scrolling before sunrise
Morning screen time spikes cortisol, hijacks dopamine, and kills focus.
Studies show it increases anxiety and distraction all day.

→ No social media for 60 minutes
→ Start with water, sunlight, movement
→ Protect your mind before you feed it

3. Skipping movement
Going from bed to desk = metabolic stall.
Even light movement boosts fat burn, focus, and mood.

→ 10-min walk or mobility
→ Doesn’t have to be a full workout
→ Motion = momentum

4. Caffeine before food
Coffee on an empty stomach spikes cortisol and blood sugar.
Studies show it leads to digestion issues, crashes, and more stress.

→ Eat first or add protein
→ Delay caffeine 60–90 mins
→ Don’t weaponize your morning brew

5. High-carb, low-protein breakfast
Toast, bagels, and cereal = blood sugar rollercoaster.
High-protein breakfasts improve energy, satiety, and fat loss.

→ Eat 30–40g of protein
→ Add fats and fiber
→ Keep carbs clean and purposeful

6. Winging your morning routine
Most men wake up and start problem-solving: meals, workouts, schedule.
That’s decision fatigue—and it kills willpower by noon.

→ Build a simple morning structure
→ Prep food, workouts, and priorities the night before
→ Save your brain for what matters

Success starts before the workday.
Not with a 4am ice bath.
But with clarity, fuel, and movement.

The result?

→ 15–50 lbs down
→ More energy by 9am than most men have all day
→ A body and brain built to perform

DM me “PRIME” if you're ready to rebuild from the inside out.

✅ 3x/week workouts
✅ No restrictive diets
✅ No cardio obsession

Just a system that fits your life—and delivers results that last.

Guaranteed.
– Sam

What’s common health in 2025 isn't normal.
Copy the average American lifestyle long enough and here’s what you get:

→ On 2–3 prescriptions by 40
→ Wired but exhausted every day
→ Bloated after most meals
→ 20+ lbs overweight
→ Burned out by 45
→ Low testosterone and lower drive

That’s not “aging.”
That’s neglect.

I’ve coached men in tech, real estate, construction, finance, SaaS.

Guys crushing it financially but quietly falling apart physically.

And almost every single one of them said the same thing:

“I didn’t realize how bad I felt… until I started feeling better.”

Because once low energy, brain fog, and joint pain become your baseline, you forget what normal feels like.

The good news? It’s fixable.

Here’s how I rebuild a new baseline for my clients:

✅ Blood panels that go deeper than your doctor ever has (free T, cortisol, inflammation, insulin sensitivity)
✅ Simple, high-protein meals that restore hormones,not just hit macros
✅ 3x/week strength training (compound lifts, not junk volume)
✅ A sleep protocol that resets circadian rhythm and testosterone
✅ 2x/week Zone 2 cardio for longevity and heart health
✅ Supplementation based on bloodwork, not guesses
✅ 10K steps per day built into life, not added stress

What’s common today isn’t inevitable.
You don’t have to wake up inflamed.
You don’t have to live on caffeine and melatonin.
You don’t have to accept “survival mode” as your default.

I’m opening 2 more spots for private coaching this month.

📩 DM me “PRIME” and let’s chat.

I’ll walk you through the exact system I use to help men drop 15–50 lbs, restore their hormones, and get back to peak performance without flipping their life upside down.

– Sam

Is walking 10,000 steps a day the biggest fitness scam?

According to new research, it might be.

The news, social media, and even your trainer all say you need 10K steps to be healthy.

But a new study in The Lancet Public Health found that 7,000 steps a day is enough to:

→ Lower risk of early death by up to 47%
→ Cut dementia risk by 38%
→ Reduce diabetes risk by 22%
→ Improve heart health, mood, and focus

Beyond 7,000 steps the benefits were modest.
BUT here’s my take after coaching 1,000+ men:

👉 7,000 𝘀𝘁𝗲𝗽𝘀 𝗶𝘀 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿.
It’s enough to protect your health, hormones, and longevity:
• Boosts daily energy and mental clarity
• Supports healthy testosterone levels
• Keeps joints mobile and pain-free

👉 10,000+ 𝘀𝘁𝗲𝗽𝘀 𝗶𝘀 𝘁𝗵𝗲 𝘁𝗮𝗿𝗴𝗲𝘁.
It burns more calories, keeps fat loss moving, and accelerates results:
• Speeds up fat loss by increasing energy expenditure
• Improves blood sugar control and insulin sensitivity
• Reduces stress and improves recovery

So no you don’t need to pace around the living room at midnight to “hit 10K.”

Just build the habit of getting your steps in daily.

7K steps keeps you alive longer.
10K steps gets you leaner faster.

If you’re a high-performing man ready to drop 15–40 lbs, rebuild your energy, and feel like yourself again without flipping your life upside down…

📩 DM me “PRIME.”
I’m taking on a few more 1:1 clients next month.

✅ 3 hours/week
✅ No restrictive diets
✅ No cardio obsession

Results guaranteed.

– Sam

The #1 reason most men fail with their fitness goals…

The All-Or-Nothing mindset:

→ Endless hours in the gym
→ Cutting out entire food groups
→ Feeling guilty over every “unplanned” bite

That was me for years.
And it was a recipe for burnout.

I’d lock in for a few weeks:
- Restrict every “off-plan” meal.
- Spend 2+ hours in the gym.
- Say no to dinners out.

Then one slip-up, one cookie, a missed workout,
and the whole thing would collapse.

Back to old habits.
Back to the cycle of restriction → guilt → giving up.

But here’s the truth most men miss:

Fitness shouldn’t be full of restrictions.
Fitness should be fuel for your life.

My breakthrough came when I dropped the “quick fixes” and built around 5 pillars of sustainable progress:

1️⃣ Flexible nutrition
2️⃣ Efficient training (3x/week, not 2 hours/day)
3️⃣ Progress over perfection
4️⃣ Long-term mindset
5️⃣ Lifestyle-first systems

Because restrictive, extreme approaches might get you short-term results.
But they never last.

What lasts is building a system you can live with:

✔ Eating that slice of cake at your kid’s birthday
✔ Going out with friends
✔ Spending quality time with family

That’s how my clients lose 15–50 lbs, rebuild testosterone, and keep it for life without sacrificing what matters most…

Memories with the people you care most about.

If you’re a high-performing man ready to finally break out of the cycle…

📩 DM me “PRIME” and let’s chat.

I’m opening a few slots for 1:1 coaching.

✅ 3 hours/week
✅ No restrictive diets
✅ No cardio obsession
✅ Results guaranteed

– Sam

Belly fat isn’t just a “cosmetic” problem.

It’s a metabolic problem.

Visceral fat (the fat wrapped around your organs) does more than push your belt size up. It:
→ Wrecks your hormones
→ Spikes inflammation
→ Increases your risk of heart disease, diabetes, and cancer

Most men try to fix it with:
❌ Endless cardio
❌ Starvation diets
❌ Detoxes and “fat burners”

That’s why they fail.

The solution isn’t to do more cardio or cut every carb.
The solution is to fix the inputs that actually drive fat loss.

After coaching 1,000+ high-performing men, I know implementing just a few of these shifts can completely change the game.

That’s why I put together these tips so you know exactly where to start.

👉 Check out the full carousel and save it.

And if you’re ready to finally drop 15–50 lbs and fix this at the root…

📩 DM me “READY.”
I’m taking on a few more 1:1 clients this month.

✅3x/week workouts
✅No restrictive diets
✅No excessive cardio

Results guaranteed.

– Sam

23 Tips To Melt Off Your Belly Fat

People think muscle loss is an inevitable part of aging.

It’s not. It’s the result of decades of disuse. 

These MRI scans show three men with different ages and lifestyles:

40-year-old triathlete
74-year-old sedentary man
70-year-old triathlete

The two athletes, despite being 30 years apart, have nearly identical muscle mass.
The sedentary man? Significant muscle loss and fat infiltration.

Same biology. Different inputs. Wildly different outcomes.

Here’s what it proves:

✅ Aging ≠ inevitable decline but neglect will guarantee it.
✅ Muscle is the real anti-aging armor — protecting mobility, hormones, and independence.
✅ You don’t have to be a triathlete to keep your muscle but you do need movement, strength, and consistency.

Your body is either building or breaking down.

Here’s how I help my clients keep building and minimize breakdown:

1. Lift 3×/week focusing on compound movements
Squats, deadlifts, presses, and pulls. 
Minimal effective dose, maximum return.

2. Prioritize protein every meal 
Fuel muscle, control hunger, support recovery.

3. Walk or move daily
Build activity into your lifestyle, not just your gym sessions.

3. Track strength, not just weight
Weight loss doesn’t always mean progress; strength gain always does.

4. Build a system, not a quick fix 
Something you can sustain for life, not just for summer.

You don’t have to be a triathlete to keep your muscle.
You just have to train with purpose, fuel your body, and stay consistent.

There’s no “maintenance mode” in aging. You either feed it, or you lose it.

If you’re ready to drop 15–50 lbs, rebuild your strength, and future-proof your body…
📩 DM “PRIME” and let’s see if you’re a fit for my 1:1 coaching.

– Sam

Most men try to lose fat with “more discipline.”

But that’s why they keep gaining more.

After coaching 1,000+ high-performing men CEOs, founders, fathers I can tell you this:

Sustainable fat loss isn’t about doing more.
It’s about doing what works, consistently, for decades.

Here are the 7 rules I give my private clients to drop 15–50 lbs and keep it off for life:

1️⃣ Cut alcohol
It wrecks recovery, tanks testosterone, and adds empty calories fast.

2️⃣ Eat until 80% full
Stop when satisfied not stuffed. Less inflammation. Better digestion.

3️⃣ Don’t drink calories
Liquid calories = fat gain without fullness. Stick to water, coffee, and tea.

4️⃣ Eat protein first
Protein controls hunger, preserves muscle, and keeps metabolism high.

5️⃣ Enjoy special occasions without the spiral
Have the dessert. Then get back to normal eating. No “I’ll start Monday” trap.

6️⃣ Stock your environment to win
If it’s in the pantry, it’s going in your mouth. Fill your home with foods you actually want to eat.

7️⃣ Walk every day
Low-intensity movement is the most underrated fat loss tool on the planet.

You don’t need:
❌ 6 workouts a week
❌ A “perfect” diet
❌ Endless cardio

You need inputs you can repeat for decades, inputs that work with your biology, not against it.

That’s how my clients lose the weight, fix their hormones, and never have to “start over” again.

If you’re ready to drop 15–50 lbs, rebuild your energy, and feel in control again…

DM me “PRIME.”

I’ll send you the exact system I’ve used to help 1,000+ busy men get lean and keep it that way for life.

– Sam

The real reason you can’t see your abs?
It’s not your workout. It’s your cortisol.
And it's sabotaging your health.

Most men are stuck in fight-or-flight all day:

• Checking Slack before they get out of bed
• Skipping meals between back-to-back Zoom calls
• Sleeping 5 hours a night and calling it “grind mode”

When stress stays elevated, your body stores fat as a survival mechanism.
Right around your organs.

It’s called visceral fat, and it’s the reason your abs are still MIA.

Your body isn’t broken.
It’s doing exactly what it’s designed to do.
The problem is, that design was built for survival, not high performance.

Left unchecked, this stress loop leads to:

→ Low testosterone
→ Belly fat you can’t burn
→ Puffy face and inflamed joints
→ Poor sleep, low drive, zero motivation
→ Insulin resistance (the gateway to burnout and disease)

And I see it in nearly every high-achieving man I coach.

They work like a machine.
But their machine is running on stress and stimulants.

And “just meditate more” won’t fix it.

𝗛𝗲𝗿𝗲’𝘀 𝘁𝗵𝗲 𝗲𝘅𝗮𝗰𝘁 𝘀𝘆𝘀𝘁𝗲𝗺 𝗜 𝗴𝗶𝘃𝗲 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗹𝗼𝘄𝗲𝗿 𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝗮𝗻𝗱 𝗿𝗲𝘃𝗲𝗮𝗹 𝗮𝗯𝘀 𝗶𝗻 90 𝗱𝗮𝘆𝘀:

✅ 𝗚𝗲𝘁 𝗯𝗹𝗼𝗼𝗱𝘄𝗼𝗿𝗸 𝗱𝗼𝗻𝗲
→ Your doctor says you're "normal." I check for what actually matters: Free T, insulin, nutrient deficiencies

✅ 𝗟𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 3𝘅/𝘄𝗲𝗲𝗸
→ Muscle mass is your metabolic engine. No machine burns fat better.

✅ 𝗪𝗮𝗹𝗸 10𝗸 𝘀𝘁𝗲𝗽𝘀/𝗱𝗮𝘆
→ Lowers cortisol. Improves insulin. Clears your mind.

✅ 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝘀𝗹𝗲𝗲𝗽 𝗹𝗶𝗸𝗲 𝗶𝘁'𝘀 𝗮 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗯𝗹𝗼𝗰𝗸
→ 7–9 hrs. Cold room. Pitch black. Magnesium before bed.

✅ 𝗭𝗼𝗻𝗲 2 𝗰𝗮𝗿𝗱𝗶𝗼 2–3𝘅/𝘄𝗲𝗲𝗸
→ Low impact. High return. Keeps recovery high and cortisol low.

✅ 𝗗𝗶𝗮𝗹 𝗶𝗻 𝗽𝗿𝗼𝘁𝗲𝗶𝗻: 30–50𝗴 𝗽𝗲𝗿 𝗺𝗲𝗮𝗹
→ Helps build muscle, stay full, and stabilize blood sugar

✅ 𝗦𝗺𝗮𝗹𝗹 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗱𝗲𝗳𝗶𝗰𝗶𝘁 (300–500 𝗯𝗲𝗹𝗼𝘄 𝗺𝗮𝗶𝗻𝘁𝗲𝗻𝗮𝗻𝗰𝗲)
→ Just enough to burn fat without wrecking hormones

✅ 𝗖𝘂𝘁 𝘁𝗵𝗲 𝗹𝗶𝗾𝘂𝗶𝗱 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 + 𝗳𝗮𝗸𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗳𝗼𝗼𝗱
→ Alcohol, juice, and seed-oil loaded snacks are fat storage triggers

✅ 𝗟𝗼𝗰𝗸 𝗶𝗻 𝗿𝗼𝘂𝘁𝗶𝗻𝗲𝘀 𝘁𝗵𝗮𝘁 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂 𝗹𝗼𝗻𝗴-𝘁𝗲𝗿𝗺
→ Morning sunlight. Protein-forward meals. Restorative sleep. 

Most men try to outwork stress with more stress:
Keto. Fasting. Double workouts. Burnout.

It doesn’t work.
This does.

If you're a high-performing man ready to lose 20–30 lbs and actually see your abs this year…

I'm looking for 3 more men for my 1:1 program:

✅ 3 hrs/week required
✅ Blood panels included
✅ No restrictive diets or endless cardio

(1000+ men coached. Results guaranteed.)

DM me “PRIME” let's chat.

– Sam 💪

Most men spend 85% of their lives working.
And modern desk life slowly dismantles your body:

→ You sit.
→ Your legs weaken.
→ Your arms soften.
→ Your heart loses strength.

You don’t get enough sun.
You breathe in chemicals you can’t pronounce.
You strain your eyes, back, and neck.

And one day…your body just stops performing.

Most men believe fixing it means an all-in fitness routine:
2-hour gym sessions
6 days a week
Hours of meal prep.

And with work, family, and life?
They write it off as “impossible.”

But you don’t need a full-time training schedule.
You need one focused hour a day.

Here’s how I fix the modern desk life body for my clients:

1️⃣ Strength train 3x/week
Compound lifts, squat, hinge, push, pull, to rebuild muscle and posture.

2️⃣ Walk daily
Aim for 10–12K steps/day, which keeps blood flowing, joints healthy, and metabolism active.

3️⃣ Prioritize protein
1g per pound of bodyweight daily. High-quality protein to supports muscle, boost metabolism, and control hunger.

4️⃣ Get sunlight
10–15 minutes outside in the morning to boost mood, energy, and hormone health.

5️⃣ Mobility work
5–10 minutes of targeted stretching to reverse desk-related tightness.

It’s time to stay strong enough to keep living life on your terms.
Well past retirement.

If you’re ready to reverse years of desk life damage…
📩 DM me “PRIME.”

I’m taking two more 1:1 clients this month.

3 hours/week.
No restrictive diet.
Results guaranteed.

I’ll show you the exact system I use to help high-performing men drop 15–50 lbs, rebuild their energy, and stay strong for decades.

– Sam

If just doing cardio actually worked for fat loss…
The treadmill section would be full of six-packs.
Here's how to drop the weight instead:

Walk into any gym and you'll see it... 

Most people spend 45 minutes on the treadmill trying to “burn off” last night’s dinner.

But do you know how long it takes to burn 100 calories on that thing?

About 20 minutes.

Do you know how fast you can eat 100 calories?

One bite.

Trying to out-run your diet is like mopping the floor while the sink’s still overflowing.

It’s a losing game.

Most people don’t need more cardio.
They need better inputs.

Here’s what works to drop fat:

1️⃣ 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝘄𝗵𝗼𝗹𝗲 𝗳𝗼𝗼𝗱𝘀
Processed food = fat gain on autopilot.
Clean it up:

• Vegetables + leafy greens
• Lean protein (chicken, steak, salmon)
• Whole carbs (rice, sweet potatoes, berries)
• Healthy fats (avocado, olive oil, grass-fed butter)

2️⃣ 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗶𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻
You don’t need hours of cardio.
You need structure.

• 3–4 full-body lifts/week
• Zone 2 cardio 1–2x/week
• Walk 10K steps/day minimum

Muscle raises metabolism.
Walking regulates blood sugar.
Zone 2 cardio triggers fat-burning hormones.

3️⃣ 𝗙𝗶𝘅 𝘆𝗼𝘂𝗿 𝘀𝗹𝗲𝗲𝗽
Poor sleep = high cortisol, low testosterone = fat gain.

Do this:

• 7+ hours every night
• Cold, dark, quiet room
• No screens 1 hour before bed
• Magnesium + morning sunlight

4️⃣ 𝗥𝘂𝗻 𝘆𝗼𝘂𝗿 𝗹𝗮𝗯𝘀
You can’t out-discipline broken biochemistry.
Test what’s happening under the hood:

• High cortisol
• Low testosterone
• Insulin resistance
• Elevated CRP (inflammation)

Stop guessing. Start testing.

5️⃣ 𝗖𝘂𝘁 𝘁𝗵𝗲 𝗹𝗶𝗾𝘂𝗶𝗱 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀
Juice, soda, alcohol—trash for fat loss.
Here’s what to do:

• Water first
• Black coffee
• Unsweetened tea
• Max 2 drinks/week if drinking at all

6️⃣ 𝗕𝗲 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁. 𝗕𝗲 𝗽𝗮𝘁𝗶𝗲𝗻𝘁.
You didn’t gain 30 pounds in 30 days.
You won’t lose it in 30 either.

My clients get lean by stacking simple wins:

• Eat clean 80% of the time
• Train 3 hours/week
• Hit protein daily
• Move often
• Sleep well

If you’re done wasting hours on a treadmill…
And ready to train smarter, eat better, and finally get lean...

I'm opening 2 more spots for my 1:1 program this month.

The system:

✅ 3x workouts per week
✅ No restrictive diets
✅ No 2-hour cardio sessions

Proven protocols that help busy men lose 20–30 lbs and keep it off.

DM me “PRIME” and I’ll show you how to reclaim your body (and life).

Results guaranteed.

– Sam 💪

Most men think the answer to fat loss is doing more.
But here’s what shocks my clients every single time:

Walking does more for your hormones and fat loss than another hour of HIIT ever could.

Most men think fat loss = more cardio.

So they grind through HIIT classes, long runs, and endless hours on treadmills.

So the problem isn’t that men don’t train hard enough.
The problem is they ignore the simplest tool on the planet: walking.

Why? Because walking is the most underrated fat-loss tool men have:
→ It lowers cortisol 
→ Improves insulin sensitivity 
→ Burns fat without wrecking recovery

And unlike HIIT, it doesn’t leave you sore, exhausted, or drained before work.

Here’s how I program it for busy, high-performing men:

1️⃣ 7–10K steps per day, baseline
This isn’t about perfection. It’s about consistency.
Calls, breaks, meetings get up and move.

2️⃣ Post-meal walks
10 minutes after lunch or dinner flattens blood sugar spikes and accelerates digestion. Small habit, massive compounding effect.

3️⃣ Walking pad at your desk
One of the simplest hacks.
Answering emails? Take calls? Put 30–60 minutes on a walking pad in the morning.
I’ve had clients hit 5,000 steps before 10AM without cutting into their work schedule.

4️⃣ Active recovery
Replace your “rest days” with easy movement. Walking increases circulation, lowers stress, and actually speeds up recovery from lifting.

5️⃣ Make it non-negotiable
Walking isn’t “extra cardio.”
It’s the baseline for human health.
No steps = no fat loss, no energy, no hormone optimization.

Most men obsess over the 5% tactics like supplements, rep ranges, biohacking.
But they ignore the 95% basics.

Walking is the foundation.
Without it, you’re trying to build performance, fat loss, and energy on quicksand.

If you’re a high-performing man ready to drop 15–50 lbs in the next 90 days without restrictive diets, 2-a-days, or burning out…

📩 DM me “PRIME.”

I’m taking on a few more 1:1 clients this month.

✅3x/week workouts
✅No restrictive diets
✅No excessive cardio

Results guaranteed

– Sam

The right sleep routine can boost testosterone, speed recovery, and sharpen focus.
Here’s the science-backed way to lock it in.

Sleep is the biggest recovery tool you have.
But most people trade it away.

Between work, family, and constant stress, you’re already running on fumes.

Poor sleep =
→ Lower testosterone
→ Higher body fat
→ Slower muscle growth
→ Weaker focus & decision-making

I give my clients this science-backed protocol to fix it:

𝗧𝗵𝗲 10-4-3-2-1-0 𝗦𝗹𝗲𝗲𝗽 𝗦𝘆𝘀𝘁𝗲𝗺

10 𝗵𝗼𝘂𝗿𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱 – Cut caffeine.
Caffeine’s half-life is 5–6 hours. Drink it too late, and it’s still in your system when you’re trying to sleep.

4 𝗵𝗼𝘂𝗿𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱 – End intense exercise.
Late-night heavy lifting spikes cortisol—the stress hormone that keeps your brain wired.

3 𝗵𝗼𝘂𝗿𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱 – Stop eating.
Late meals disrupt deep sleep and blunt testosterone + HGH release.

2 𝗵𝗼𝘂𝗿𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱 – Stop working.
Your mind needs time to detach from problem-solving mode.

1 𝗵𝗼𝘂𝗿 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱 – Kill screens.
Blue light blocks melatonin—the hormone that makes you sleepy.

0 𝘀𝗻𝗼𝗼𝘇𝗲 𝗵𝗶𝘁𝘀 – Ever.
You’re not getting “more rest.” You’re fragmenting your sleep and starting the day groggy.

You can’t out-train, out-supplement, or out-caffeinate bad sleep.
Sleep is your performance insurance for your body, brain, and hormones.

Fix your sleep, and everything else falls into place.

I’m getting ready to take on a few more 1:1 clients at the beginning of September.

📩 DM me “PRIME” and let’s chat.

✔️Custom nutrition & workout plan
✔️Bloodwork included
✔️3 hours per week

Results guaranteed.

– Sam

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