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March 4, 2026

The Everyday Situations That Keep Successful Men Fat (And How to Beat Them) - 82

Show Notes
Transcript

You already know the basics of eating well and staying active. That's not what this episode is about.

This episode is about the specific situations that show up in a normal week for business owners, entrepreneurs, and driven men in their 40s that push health to the back burner.

The rushed morning. The work trip that wipes out two weeks of progress. The Friday night that turns into a full weekend off the plan.

Coach Brian Parana walks through six of those situations and gives you one practical response to each one.

Here's what gets covered:

Why you keep eating late at night even when you're not hungry
How the decision fatigue from running a business affects your nutrition by six o'clock
What business travel is actually costing your fat loss progress and how to stop it
Why the weekend keeps undoing a solid week of eating and training
What sitting at a desk all day is doing to your metabolism over time

These are the situations that come up in coaching conversations every single week with men who are serious about their health but keep running into the same wall.

If your energy is in the gutter especially when it comes time to going to the gym, your scale keeps climbing to new heights, and your body looks like you haven’t been to the gym in years, this episode gives you something concrete to work with.

The Call To Rise is a 100-day Fat Loss Transformation Experience designed for driven men ready to get back to a healthy body, boost their energy, and lead as a powerful man.

If you are struggling with some form of chronic illness such as high blood pressure, cholesterol or even Type 2 Diabetes - this program is designed for you too.

Through a proven system of strength training, personalized nutrition, and radical accountability, you’ll drop 20–30 pounds and rebuild confidence from the inside out and even improve chronic illness issues. It’s more than a fitness program, it’s an body transformation experience with a Brotherhood of like-minded men committed to showing up, leveling up, and leading in a body they are excited about.

This is your wake-up call to rise.

www.thecalltorise.com

5 High Protein Breakfast Options

https://brianparana.short.gy/proteinbreakfasts

Want help applying this to your own health, weight, energy, or lab numbers?

Coach Brian Parana offers Health Hot Seat coaching segments for men who want a clear next step with nutrition, fitness, weight loss, blood pressure, cholesterol, A1C, or daily consistency.

Learn more about The Call To Rise, a 100-day coaching program for driven men over 40 who want to lose weight, improve their health, and rebuild confidence:

www.thecalltorise.com

To connect with Coach Brian:
brian@brianparana.com

Disclaimer: This podcast is for education and coaching support only. It is not medical advice. Always work with your physician before changing medication, treatment, or medical care.

Today I'm going to walk you through six typical common scenarios that you find yourself in day-to-day with one practical response solution strategy that you can take away run with immediately apply and get healthier, get happier, lose some weight. The episode is going to cover behavioral and even identity level territory and things that I've touched a little bit here and there on the past episodes, but wanted to consolidate it into one.
Things like the morning rush, late night stress eating, decision fatigue, the weekend routine and the cycle that gets you thrown off all day sitting around and traveling. I hear this constantly from the guys. I know what to do. I just can't seem to do it when it matters. And that's [clears throat] my goal of anyone and everyone that I've ever helped improve their health is is where the rubber meets road.
The actual realtime strategies. So here we go. Welcome to Driven for Health. I'm Coach Brian Piranha. Today is episode 82. I'm going to walk you through all of these situations that show up. Not in the first call where everything is about your body weight, how many cars you're eating, what your labs look like, clothes don't fit.
Those are common situations that I run into with people who are ready to start and change. not through shortcuts, not through GLP1s or peptides or anything like that, but actually learn what they need to learn, understand and apply these things into their normal everyday life. And that is where things happen. That's where the magic changes everything.
The first situation, the morning that gets away from you. My morning's like this. Shoot. I get up at somewhere between 6:45 and 7:00. My two older boys are already up. Sometimes they wake me up. Levi likes to leave the blender running. It just And he walks away from it. Dude, the kitchen. Oddly enough, our bedroom is right off the kitchen.
I can hear them clanging and banging. And they're teenagers. He and Everett 16 and 15. They don't pay attention anything. slamming cupboard doors, banging stuff, and again leaving the blender running full go. It's a Vitamix, so it really does get loud. So, next up, then Maxwell and Mline get up. They're the ones that I'm responsible for taking to school.
My morning routine I've settled into ends up going with coffee and then I do Splash Boat milk. We have this Texas peacon flavored. It's delicious. But then I will ultimately get on the road with my coffee. If you're watching in video, here's my huga cup, a a gift, Christmas gift that my wife was just amazing and and made a bunch of different gifts with our pets faces on them.
But that's the one of about five that I drink out of. And then I end up eating after I get home from around 10 or 11. But that's not what most guys do. There's no plan. and they're rushing around trying to get all the things going. Maybe they woke up late. Something [clears throat] was going on last night that they're trying to resolve late last night which leaves them sleepy this morning and then they're still trying to do it in between poking at their kids, get them ready and get them out the door for school.
They're also juggling what is the day schedule going to look like as well? What are they doing after school? Our kids, they're constantly doing something. My oldest finally is coming home for a little bit after school, but then Everett has track now and Emiline and Maxwell have Matilda Theater. So, you're running around.
We finally get the kids up and yet most people don't eat. They just run out the door. They're rushing around and it's the biggest thing is that they're unplanned. They have no idea what they're eating. there's no food available and it's ultimately challenging to be able to get the food in in the first place. Sometimes you eat whatever is available.
Sometimes you're just going to check it off and go eat something at McDonald's. Not the best start of the day. The problem wasn't breakfast. The problem wasn't that you were rushing. The problem wasn't that you have kids. You just weren't planned. you didn't have any type of a strategy, a skill or a system of approach around breakfast.
So, what's actually happening? Your body doesn't know what's going on. Doesn't know that you're busy. It just knows that it needs some food. When you run on coffee the first four to six hours of the day, then your blood sugar levels are unstable. They're on a roller coaster ride. your focus and productivity levels are on a downhill slide as soon as the caffeine wears off.
And sure, you can push your hunger hormones that that ghrein we talked about in episode 47. There was seven different hormones that we talked about in there. In fact, let me double check. That's Yep, it was episode 47. So you can listen to on ghrein and leptin and how leptin is your fullness and happy content hormone and ghrein is the grumpy angrily wants more food and if your blood sugar levels and your food patterns and the type of food that you're eating ghrein shows up and you're never satiated or full. And in a
situation like this, come lunchtime, ghrelin is roaring and grumbling in your stomach, causing you lots of challenge. What's a strategy? There's lots of them. I actually did an episode on breakfast, and that was episode 70. Episode 70 had five power breakfast that really costs five minutes or less. I would encourage you to go back to that one.
And also in the show notes, I'll leave a link to the PDF that I created. There's a no download uh email download on it. It just literally goes straight to the PDF. So you can click it and start taking action. Five of them in these type of scenarios so that you can have a high protein start to the day and it makes a difference for a lot of the other things we're going to talk about.
You don't have to wake up earlier. We just need to find a single meal that you can run on repeat. Then we don't have to decide. It's just simple. It could be Greek yogurt and fruit. Could be an egg bake that you made the other day. It could be a protein shake and a piece of fruit.
Those are pretty typical and common. Again, the five power breakfast proteins. Those are going to be the easiest way to get really good things. Now, also in that PDF, it talks about macros, it talks about calories, it talks about there's a grocery shopping list, and it's very detailed. I made sure that it was simple, easy to understand, enjoyable, and that you would actually open the thing and use it.
Right? A lot of guys will print it off and they'll take pictures of these things that are on their fridge, especially as they start to get into the process of preparing breakfast. Now serereo scenario number two is the late night eating that's got nothing to do with hunger. 30 10:30ish time kids are finally in bed. Your work is done or think it is or maybe you finally just put the computer away at the side.
Every once in a while I have to do that myself. Just got to work, got to do things and then all of a sudden wow it's late. I need to work my way toward bed so I actually feel somewhat human tomorrow. I I I need my sleep to be able to function and think and do these podcasts and all that. Now, when the house is quiet, this is the first time all day that you might have some peace time that you sit down and relax.
And within 10 minutes, you find your way to the kitchen. You're not hungry. It's just this emotional strain that is on your body or in your mind and food is the culprit, the coping mechanism and you really can't be hungry because you just ate two hours ago. One would imply imply that you are full from dinner which is usually a larger meal 6 700 1,000 calories.
So you don't need anything. You run around the pantry two or three times, maybe open the freezer or the fridge twice standing, then end up going, you leave, and then you come back again, eat something. Usually it's a high calorie food that moves you away from your health goals. And then ultimately you end [clears throat] up frustrated and wondering why you just did that because you just self-sabotaged.
Yet again, the thing nobody names in the situation is the kitchen is the routine habit that people can sneak, they can hide, they don't have to share, and it's nibbles here and there, and they oftentimes is a reward. Sure, we can use food as a reward. Oftent times they say not to, but if you want, you could have it as a reward system, but it has to be something other than Ben & Jerry's because that literally is going to derail you.
What's actually happening is that you've been on for 14 hours. There not been a moment in the day that you haven't taken a breath for yourself. You haven't moved. Haven't probably drinking enough water. You certainly haven't eaten enough vegetables and protein. I guarantee that from the thousands of people I've coached throughout the last two decades.
And this sets you up for failure. There's a gentleman that I had, Colton, he at some point, we'll have him on as a interview and talk about his success about late night eating patterns and how we overcame them. One of the biggest things was he was allowed to eat. Soon as we turn that switch on, say, "Oh, I'm allowed to eat now.
I don't actually want to eat now. It's it's one of those the flip of psychologies that happens. But you're checking out food is the dopamine hit. It's the sugar. It's the the decompression strategy. And we have to replace that with one healthier, better alternatives. And maybe no food at all because you just actually eat more calories throughout the day.
The strategy is you name it first. You're going to call it the the kitchen creep. Something silly like that could be a name. It's like, oh, here [clears throat] comes the kitchen creep. Once you name it, then you have taking power away from it. It's not this magical power of influence over you and causing you to pull yourself into the the fridge every night and over consume.
Like, that's not it. Next, you have to really ask yourself a direct question. Am I hungry or am I stressed? Then you have to really pause and evaluate and even giving yourself some time to breathe and not just go to the first thing that calls your name because everything that has a crinkly wrapper is calling your name.
If we buffer in some time in there and strategically place some questions in there, you start to slow down. And that's what you need a little bit of space to help understand should I eat now? Should I not? And if that is the case, then if you are actually hungry, then sure, but we need an alternative. But if most of the time you're not, you really don't need food at 9 or 10.
You will go to bed, you'll wake up and be just fine. You're not in a calorie deficit so much. It's going to wake you up in the middle of the night and you're going to be end up eating something. One of my favorite late night go-tos is cottage cheese, some chocolate protein powder, some powdered peanut butter, and cool whip. It's a p protein power bomb.
Love it. I get 50 60 grams of protein in there. Tastes chocolatey, peanut buttery, and that that creamy from the Cool Whip. Enough Cool Whip. I would love to eat the whole thing of Cool Whip there, but I don't. Scenario number three, decision fatigue at the end of the day. This is huge. Just real quick, you make over 200 food decisions a week.
Then you have thousands of decisions that you're making every day. If you don't have an idea of what you're eating for dinner tonight, then that's just another one. And you have no patience, no bandwidth to make a good decision at that time. And the problem is is early you have really big hard decisions to be making that have real consequences and can generate more problems for you if you make the wrong ones.
And your judgment calls can be under pressure. That's a big challenge. When you get home and everyone wants to know what dinner is, I have four kids. They're always asking me what's for dinner. I actually cooked yesterday. I ended up making chili. chili did take. I had to brown the meat and then after browning the meat then everything went into the Instant Pot.
That then created uh a time of what I have to do I had to get in it was about 40 minutes about 50 minutes from start to ready to eat. And those are things that we had to factor in. I couldn't make it earlier in the day because of the scheduling, the timing, the different requirements that I had on my schedule.
But then I had the evening open and we ended up eating around 700 7:30 in that time frame. Again, if I'm eating that late, I don't need to eat later and I didn't because I was very fulfilled on it. And right now it's 10 till 9. I'm still relatively content. Proteins, we have fibrous beans. There's lots of vegetables.
Add a lot of tomatoes and onions in there. And then a little bit of corn to we add corn to the chili because it helps fill it and give it more substance to it. And with four kids, you need to keep them full. I'm always throwing in a variety of different things to fill them up. What's actually happened with decision fatigue is you're you're worn out.
your mental resource and faculty to be able to make better decisions for yourself are done and your brain defaults to whatever is easiest, fastest, automatic, and it's just human behavior. And if you've gone a long time without eating, you're just going to make those default decisions. The strategy is you can number one is write out what you want to eat all week.
Literally just sit down and do some pre-planning. Then when you grocery shop, you'll have the food available and you can execute on it. Uh something another simple pattern, you have dinner, then leftovers. Dinner, leftovers, dinner, there's a week of eating for you. And it makes it super easy.
Well, no one's going to Well, if when I make food, this is dinner. This is what we're eating. And then that's it. We're not having a bowl of cereal or something like that. this is just what we are eating. Now, another super strategy is if you end up having just even two weeks worth of meals, say in the two weeks you have six to eight different types of meals, then rotations, then that's going to allow you to be able to then have a rotation and even makes grocery shopping a lot easier.
This is the the simplicity of this. Even same thing for lunch. Lunch should for most guys if I was working I would do something as basic as a sandwich on lower calorie bread about 67 ounces of of protein source. Could be deli meat or various kinds. Then I'd have a fruit and two handfuls of veggies. That'd be under 500 calories. It's easy. It's repeatable.
It's enjoyable. It's simple. and that's just what I ate and I would never have to worry about food coming in my mouth at other times of the day. When you have a plan and you can prepare and then you can act on it. It's called PPA. It's a big acronym I love using with my clients and once I can get them bought in, it actually gets easier.
The weekend pattern and behaviors and scenarios. This is number four. Monday through Thursday and Friday are pretty much routine for most humans, right? Friday night's a little bit different, but pretty much [clears throat] get up, you got work, and then you come home, you got kids, school, all that stuff.
And that's just rotation routine. But Saturday, Sunday are [clears throat] always the oddballs out, right? The opportunity to go willy-nilly and end up just getting off track. Now, [clears throat] with that, we want to make sure that we have somewhat of a plan because you've got plans. Something fun. I hope you're going to do some eating out.
There's maybe Saturday night is kids are going to be up late. There might some times make cookies on the weekend. Something I have to juggle as well. And they're toll style. They are really good [clears throat] types of cookies that I have to manage and overcome. I do have a some of them but I do not over eat them which is important.
Then oftent times especially if I this used to be a pattern behavior. I talked to someone on the weekend or on Friday, excuse me, Thursday, Friday, and then on Monday they were making progress on on Friday and then Monday they weren't. Or even a different situation was the clients that I would have on Monday or Tuesday, they would do good all week, step on the scale, and they wouldn't lose weight.
Then I started figuring out, hey, if I have them step on the scale on Friday, this helped get them internally motivated to do the things to stay on track to be able to make progress. And that's what they did. And that made a lot of difference and actually worked pretty well for them. So what's happening is that we have the the weekend is variable.
There is this underlying all or nothing idea that you have to hold up during the week and you're just you just let loose. And there's a lot more opportunity for really enjoyable food, for fun, for activities and decompress. And yes, food should be fun, but it shouldn't necessarily cost you your health or even worse chronic illness.
The strategy, the easiest one is eat two meals on Saturday and Sunday. If you do that, you'll stay in calorie control. One of those meals should be protein and vegetables ideally. That makes it super easy to manage your calories and keep you full enough. That is going to be the biggest play.
The next one is just like literally stop talk to with your partner and go over [clears throat] what's happening, why it's happening. All right. When you do that, then it makes it a lot easier to manage that situation. The other options that I always have is try and be a bit more active on the weekend. Why? Because you have a little bit more free time.
More activity means more calories burned, which means you can manage the day-to-day life a little bit better on those weekends and not get subdued into overeating, [clears throat] which is the biggest culprit. You just have to plan, people. You have to think through. You have to pause and and understand what your day-to-day life looks like.
Scenario five, all [clears throat] day sitting. Yep. This is what I'm doing right now. listening. One cool thing if you are on my Instagram was beginning of March. It was actually Friday. Today's Wednesday. Friday night I built a stand. It's right over there. It's I have a standing desk now. And it's about I get it's about a good five feet high, which is great.
Now I [clears throat] can slide my bike under it. It's an upright bike that is magnetic tension which is just has this switch that goes one to seven on intensity. Doesn't make a lot of noise and I can bike while I work. That's what I did yesterday. I was on there for an hour and 10 minutes just plugging away here and that made all the difference.
I am so happy I figured that out. And this bike had been sitting in my my garage barn for shoot probably two years. And then [clears throat] finally I figured out that I can do this and it works and it's a game changer. But you need to find solutions like that. Walking pad under the desk bike pedal elliptical thingy whatever.
I even have a guy right now in the call to rise program. He's got an elliptical and we're using it as a in quotations walking pad. Why? Because he sits all day otherwise and he doesn't want to just work out every time he gets sweat sweated up every time he gets on the elliptical. And as soon as I I gave him that shift in perspective of, hey, we just need to move more in the day, not necessarily get workouts every time you get on this elliptical, it was a game changer.
He can just go right to the elliptical without having to change. And sure, he turns on a fan to help keep him cool, but he can just go at a modest pace and not have to get the heart rate up, per se, and he's burning calories. And these small strategic shifts allow for calorie burns over time. Same thing with my bike. I can bike and not sweat a lot.
I have a fan blowing on me and it's a zone two type effort keeping heart rate maybe 120 130 and it works all the difference. The problem is when you are just sitting all day, you're barely moving. You're not getting that neat that non exercise activity thermogenesis, the fidgeting, me moving my arms around and burning calories.
It literally is game changer once you figure out how to sneak that into your day. And it gives you more energy. It gives you more movement. It it helps you feel a lot better because when you get to the end of the day, you say, "Hey, I don't have two hours of movement that I need to do.
" And that is a big problem if you do have that. I've had so many clients where they end up stuck at a desk, chained to it, basically a ball and chain just get locked in and they can't move. And the biggest challenge with that is when they get done, they have this just massive wall of movement that has happened. I do remember this one lady that I worked with, Sherry.
She'd get home and just had to walk an hour to 90 minutes every night to get more activity. Now, she would invite her husband and her husband wouldn't go. It's just the most bizarre thing. I didn't understand why. Guys, if you're lady wants to walk, go walk. She wants to talk to you and get some steps and activity in. It's a smart move.
Please, for the love. Scenario six is business travel. When you're traveling, you've got business on your mind. Business is everything that you're doing from eyes open to eyes closed. You're on your phone, your computer, you're in meetings, your calendar. You are juggling your team activities.
You are inside these meetings with whatever food is being provided or whatever you can get your hands on at the local places around you. That's a big challenge for you to keep weight off. If you travel a lot, even say once a month, say you gained one pound every time you left, that'd be 12 pounds.
That's you starting to not feel or look good. You do that for two years, you got 25 pounds that you just gained just because you left your city. That's a big problem. And that's just one pound. A lot of people gain three pounds with extra sodium water. And if you don't have a good rebound strategy, that adds up over time. Next, you know, you're 30 40 pounds overweight just because you travel.
So, we need better systems and processes to manage the different cities, the different schedules, restaurants, the drinks, the and and most nights the client dinners are after the workday. A hotel gym you might walk through in passing. You might not even be able to get into the gym because it's closed whenever you try to go at it.
And for the love, you've been up at till 11 or midnight. You can't wake up at 5, per se, to go to the gym and work out. Then you'll be tanked with energy and productivity. And that's when you need to show your what you got the most. And best part about this is I do have an eating on the-go guide. That's the solution.
It's going to be in the show notes. Eating on the go guide. I want you to download it. And then it has 28 pages. It's chocked full of all sorts of different tasty treats and strategies around fast casual, fine dining, fast food, airports, gas stations, you name it, I try to put it in there. And tons of strategies to do it. So that's going to be the takeaway to help give you actual real strategies.
This allows you to make one less decision in a a hyperfocused time of decision- making. The other thing is [clears throat] if you're not going to work out when you're there, please don't take shoes. Don't take workout clothes. At the very least, you can just go walk more. I've had so many people just walk more instead of trying to work out and fit that in to their busy day.
and [clears throat] it alleviates stress and it allows for an easy win because we need those when it is busy. I hope those six scenarios really helped you figure this out. The two things I want to call out are the high protein five high protein breakfasts. You're going to be able to get that in the show notes and the eating on the go guide.
Download those, check them out. They are key pieces of influence on my clients successes that they get and they're yours for free. Next up, I love the fast five. I hadn't done it in a while and it says, "Shoot, I need to bring this back because it's fun. It's quick. It's easy." [clears throat] Let's jump into it. Five questions rapid fire.
Question number one, what does your morning look like when your schedule is super busy? Pretty much every morning is busy for me. There's either school or work that calls my attention. And with that, I get up. I get the coffee going. And then I have coffee in my pet animal mug here. If you're looking on video, put a splash of oat milk in it. We have Texas peacon.
It's pretty good. That's my go-to. If I'm going to work out earlier in the day, say 9 8 9 10:00. Then I might consider eating and it'll be something. It could be oatmeal or cereal with a dairy protein source, some fruit, and I'll have that about 400 calories, something like that. Just enough to fill my belly, give my blood sugar a bump, and off I go.
If I am in a pinch, then I'll just grab some dates. Right now, my second son ever wanted dates. He tried some. He didn't really like them, which is odd. Majul dates are amazing. So, those are my preworkout fueling sources right now. when the schedule is busy. And two, what do you do when you catch yourself at the pantry at 9:30? Couple things.
I gave you the the protein ca cheese powdered peanut butter combo with cool whip. Love that. It's amazing. You can So, you don't like cottage cheese, use Greek yogurt. Cool. Vanilla Greek yogurt with chocolate protein powder, powdered peanut butter. Does amazing. Did vanilla. I did a a a real Instagram reel once with the two good yogurt.
Then from there we had strawberry chopped strawberries with vanilla protein to kick up the protein in there and then topped it with cool whip. I always get cool whip at the store. It's my dessert. And when I can do that for a couple spoonfuls and it checks that box of something sweet and delicious and tasty and enjoyable.
I will also eat. I'll just literally just plan food to eat six, seven, 800 calories and I go to bed. Literally, I'll eat before bed all the time for two decades. Not a problem on the scale. And that's because I understand calories and how they work in humans. And as long as I don't overeat, then I am good. Question three, how do you make food decisions at the end of the long day when your brain is toast? For me, well, we have my wife and I.
We can tag team each other in. We can look at what's available in the fridge. My simple solution around getting food in is or making food is a protein, vegetable, starch, three ingredients, maybe four. That's it. Because I keep it simple, then I'm able to manage it really well that way. Question four. What does your weekend look like in terms of staying on track? And the only reason I know it's the weekend is because my kids are at home.
It feels like I have to look at my watch to know what day it is because every day feels very similar to each other with just work and responsibilities. On the weekends, we always try and do something fun and engaging with the kids. It's a lot of a lot of fun that way and it's enjoyable. Then we do try and go on a little bit more extra walks and activity that way to spend with the kids and be active outside with the weather lately.
It's been cold, so we don't do so much of that. Question five, what's your non-negotiables for business travel? Well, we don't do a lot of business travel. I'm remote, but I do a lot of family travel. Getting ready to go to Machu Picchu and the Amazon River. Piranhas are gonna fish for piranhas. Very cool. Excited about that.
In these situations, I try and go with protein and veggies as much meals as possible. Sometimes I only eat twice depending on what type of meal. If I have a a free breakfast, we've had globalist status for Hiatt, I will go heavy in breakfast and go light throughout the rest of the day and then have dinner. That's a strategy.
Uh we do end up eating protein. Uh sometimes we do eat basic family stuff, say pizza, things like that do show up. And I just have to run my pizza strategy. And my goal is to enjoy myself, be a foodie, and not over consume to the point where I've gained a bunch of weight. Do I step track? Excuse me. Question five. Do I step my track my steps? Yes. Yes, I do.
I have just unfortunately there's a natural dip in winter time. The bike though solution is definitely fixing that that I just shared with you. But uh in the summertime I'm overactive and in the winter time a little bit under because it is cold outside. It's just not enjoyable to go outside. That's just the eb and flow.
Now, in the winter time, I do I'm a lot more conscious of my food and calorie intake to make sure I don't just gain a bunch of weight. I do not want to get fat. Well, six situations, six responses. That's it for today. I hope that you learned something that we covered a variety of different things that are real in your everyday life and apply it.
This doesn't need to just be informationational. It needs to be implemented into your day-today life. picking this scenario this week that works for you and get it to work and fit and do it a little bit better. You can certainly email me at brianbri.com or leave a comment in the in the episode here.
I'll give you an answer that I think might work for you and and give you uh a good response. But we need to focus on one behavior, one change at a time. I don't have to do it all or nothing or do everything all today. That's not how it works. If you found today useful, then please download the five power breakfast, download the eating on the go guide, and I look forward to seeing you in next episode.
And if you need more support and accountability, that's what the call to rise is. You can check that out at the calltorise.com. 100 day fat loss challenge to get you to lose 20 plus pounds and do it with other like-minded men. And it's awesome. Wild success. Episode 60 talks about three guys lose 98 pounds in the holiday season through the program.
All right, that's it today. Catch you in the next one.