You don’t need to overhaul your life to get fit. You need: 3–4 strength sessions/week 7–8k steps/day 100g+ protein (ish) Water, sleep, repeat Consistency over intensity. Start small. Stick longer. Grow stronger. 💬 What’s your current "minimum dose" routine look like?

- Quick fix: Cut carbs, sweat buckets, burn out. - Long game: Build strength, eat to fuel, recover smart. The truth? Anyone can lose 10lbs fast. Few can build habits that last 10 years. 💬 What’s one long-game habit you’re working on this month?

Here’s your 15-minute Sunday Reset Template: 1. Plan 2–3 workouts 2. Grocery run or Instacart order 3. One habit to reinforce 4. One reminder: why you started Small structure → Big consistency → Real change. Reset > Restart. Every time. 👉 What’s one thing you’re doing today to prep for success this week? Let’s get ahead together.

Progress isn’t always about adding more. Sometimes it’s about repeating what already works: ✅ A 20-minute walk ✅ A protein smoothie ✅ Logging meals before dinner Do that 1% consistently—and stack wins without burning out. What’s one small habit that’s working for you right now?

Hey, folks! This was a good one. If you're curious to learn about optimal health, I have a fantastic sequence for you here. What to do, in what order, how it plays out--you name it, I talked about it. That being said, if you have any questions, don't hesitate to ask! The notes page I wrote on as I spoke will also be available here. Rock on, Phil.