58. Why Are People Unsuccessful at Maintaining Weight Loss Long-Term? (Back From Hiatus)

The hardest part of weight loss isn’t the cut—it’s keeping the result when the deadline disappears. Coach AK breaks down the real numbers behind 10% weight loss, why short-term success often falls apart by year three, and how to build a life where maintenance becomes the default. This isn’t about perfection or punishment; it’s about identity, environment, and simple guardrails that prevent drift without consuming your day.

We start with the truth: most people can white-knuckle their way to a goal when a wedding, vacation, or lab result sets the clock. The drop-off comes after the celebration, when complacency reopens old loops. Coach AK shares the small levers with outsized impact—protein-forward meals, daily steps, strength training, trend tracking, sleep routines—and shows how to make these habits stick with minimal friction. You’ll learn why early course corrections beat heroic restarts, and how to design a kitchen, calendar, and circle of influence that protect your standards even when motivation dips.

Mindset ties it together. “Every day is Day One” resets entitlement and wipes out shame spirals. Yesterday’s win doesn’t earn today’s pass, and yesterday’s miss doesn’t poison today’s shot. With that lens, maintenance becomes a series of present-tense choices: choose the guardrail, choose the walk, choose the early night. Coach AK also issues a simple mirror challenge to spark momentum and explains how to use lightweight data to catch regain before it snowballs.

If you’re ready to trade yo-yo cycles for a stable identity and results that feel normal, hit play, take the challenge, and tell us what guardrail you’re committing to this week. If this resonated, subscribe, share with a friend, and leave a quick review so more people can find the show.

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Transcript

Setting The Stakes With Real Stats

SPEAKER_01 0:00

Out of all the people who set a goal to lose 10% of their body weight, roughly 20 to 30% actually achieve that goal. Okay. So that means, in turn, 80, 70 to 80% of people who set a goal to lose at least 10% of their body weight are unsuccessful, period, at any point in their life.

SPEAKER_00 0:22

Welcome to Live Transformed, the podcast from Transformed Health Initiative, where evidence-based truth meets real life transformation. Lead yourself, integrate health, value what matters, engage in the process. This is how you live transformed. And now here's your host, Adam Kelly.

Burnout, Structure, And A Reset

Back To Roots: Coaching Philosophy

Today’s Topic: Why Weight Loss Slips

Success Rates: 10% Weight Loss

Sponsor Break: Coaching Without Shame

Year-One Vs Long-Term Maintenance

Complacency And Sliding Back

Guardrails: Data, Food, Sleep, Steps

Environment And Standards Matter

Every Day Is Day One

The Seven-Day Mirror Challenge

Closing, Gratitude, And Listener Input

SPEAKER_01 0:45

What is going on, everybody? Hope you guys are having a fantastic day today and a fantastic start to 2026. As I have not been here since before 2026. So hope you guys have been faring well, that the weather hasn't been too crazy where you're from. I know we have had a very mild winter here in Oklahoma, and all of that shifted about two weeks ago when winter decided to show up in full force and just bamboozle us. And it has been interesting ever since. So where we are at, we currently just had a very heavy snowstorm with a little bit of ice mixed in over the weekend. Today is January 28th. I'm actually going to edit this and publish it today. So just kind of getting back on track. But um yeah, just been able to get back to work. I haven't been here since last Thursday. So um it was supposed to start Friday, didn't happen, but it started Friday night, and it everything has basically been shut down since then. So just able to get back to our facility today, in which I was greeted by a nice about four-foot pile of snow across our front door and bay door. Because I guess the guys who came and cleared the parking lot decided they were just going to scoop up all of the snow into our front doors rather than away from the doors where people need to walk in. So that was a nice little greeting today. Got a little extra workout in there, uh, just shoveling the snow again. So, needless to say, we have been digging our way out. Uh, but here we are, and we're still checking the boxes, we still did the things that we could do, controlled what we could, and all is well. So, man, it's been quite a couple months. So the last time I published an episode was November 11th. So we are over two months since I've put anything else out. So, the reason of that, there's a few reasons. Um, the probably the biggest one is honestly, guys, I just got a little bit burnt out. Um, just stretching myself thin in multiple different areas, trying to be as present as I can, trying to be as helpful as I can to as many people, social media, podcast, um, reels, TikTok, all the things, uh, as well as you know, marketing and working with my clients and all these good things. We've had some updates here at the facility as far as our assessments go, and some of the technology we now have access to in order to really know what's going on with someone's health and their metabolism and their inflammation levels and their body fat and visceral fat and everything else. So that's been really cool to start implementing with clients, seeing how that helps us have a better idea of what's happening under the hood, and also knowing where we need to apply more intention, intentionality to our programming to help people be successful. So that's been part of it, guys. It's been a crazy couple months, just crazy busy. Um, and like I said, just kind of lost focus there a little bit. So this ties into this episode a little bit of what I'm gonna talk about. But also, you know, it's important to realize, guys, that we're all just human, okay? No matter who we are, no matter how driven we are, no matter how type A gung ho we people that we are, we all have limits, okay? And we have to respect that because if we don't, our bodies will force us to respect that. I've learned that many times throughout my life and my health journey, and I do my best these days to try to avoid that situation and just listen and hone in to what my body is telling me and knowing when to pull back and apply pressure. So as far as business goes and my health goals go and all that, we've been locked in and progressing forward, but I just had to kind of pull back in some areas, and the podcast was one of them. Also, um, just personally, I was being very structured with the podcast. As you guys can see, uh, the last, you know, probably a couple dozen episodes that I released were all part of a big series of episodes. So it was lots of preparation, lots of studying and researching, and you know, wanting to be as accurate as possible and presented in a way that's easy to digest for all people and extremely applicable. So a lot of time and energy and effort goes into that process. So how I kind of started the podcast originally when it was the Went on Purpose podcast, if you guys have been here that long, that's what we started as. Um, I originally started where I wanted to just kind of have conversations with the audience, you know, just talk to you guys like I would if you were sitting here in my office or if we were on the gym floor or if we were on a phone call or whatever, and not be not treated like I'm trying to teach, you know, more of I'm trying to encourage and inspire and motivate and also give some education here and there to help you guys make the best choices for your health and not get caught up in all of the hype and the noise and all that stuff. So though my intentions were well, um, I just honestly that's probably what I got burnt out on the most was just trying to keep that structure week after week after week. Uh, you know, we're I think 60 episodes, actually 57 episodes in. It's a little bit more than that because some of them have been QA episodes that I didn't number with the rest of them. So we're at, I believe, like 60 released episodes total. Um, so what does that leave now? Now that I'm back, I feel refreshed, I feel revitalized, I got refocused. I've been working a lot on my own mentality as a leader and as a coach and as a spouse and everything else, just always trying to fine-tune myself and my mentality so I can be sharper and more effective and more efficient at everything that I do. Um, so we're back. Everything feels great. Um, you know, as far as my own health journey goes, still on track, still working, checking the boxes, improving where I can, controlling what I can, and you know, not being too hard on myself when things aren't absolutely perfect, because perfection is a myth and progress is everything. So if we're continuously progressing, even if we're aiming towards perfection, we have to understand that progress is not linear and progress looks different given different circumstances, okay? So it's important to understand that and be real with yourself and be honest with yourself and be transparent, and that's truly being accountable, not just I'm gonna force myself to do the things, but being real with yourself and real with your weaknesses as well, and you know, just fine-tuning where you can, you know, sharpening is not an easy feat, it's painful, it's difficult, and you'll probably have to shave some things off that you don't necessarily want to shave off, but it will be for your good, no doubt. So here we are, guys. So that's what I'm gonna do from here on out, at least for a while, is just kind of talk to you guys about some different topics. Now I'll still be taking notes on things that matter, you know, if I'm talking about statistics or studies or anything that I want to be very specific about. But outside of that, I plan on just choosing some different topics based on conversations I have with clients and you know, with followers and things like that, and just trying to be helpful in a more um, I don't want to say authentic way because that's what I strive for with everything, but just a more casual way, I guess you could say. Let's put it that way. All right. So now that we got that out of the way, now that you're caught up and know where we're at, let's get into the topic of the day. So this topic actually stems from a QA video I posted on my Facebook page the other day. So if you don't follow me, you need to go follow me, coach Adam Kelly, K-E-L-L-E-Y. Go follow me. Um, usually once to twice a week, I post a QA video of a question that I received online or from a client or from you know a family member or whoever I'm talking to in the gym or whatever, and I answer that question. Obviously, I answer them first, but then I like to answer it in video form in a more generic sense because I know that any question anybody has is going to be applicable to dozens of other people out there, if not more. So I like to be able to share that. So this week's QA was the question why are why do so many people struggle to sustain weight loss, especially over the long term? Okay. So I answered that question, like I said, go check it out on my Facebook page. But I want to go into a little bit more detail here. We're gonna share a few um statistics of what diet culture looks like, what success rates look like overall, immediate, short term, and long term. And then I'm just gonna give you kind of my perspective as someone who obviously is trained in the field of weight loss and transformation and hypertrophy and all the things that come with gym training and trying to better our health and our physiques, but also someone who's had to live this out and has had to learn these lessons the hard way through failure, through failure over and over and over and over again. And if you guys know me, you know I don't actually consider that as failure, but most people think of that as failure when they don't reach their goal or they have to pivot or shift or something. Um, I don't consider that failure. I consider those as lessons if you don't quit. That's the main thing. If you don't stop, you don't fail. You just learn how to do things right and more wrong ways to do things so you don't do them anymore. Um, so this topic is pretty personal to me as well, not just as a coach, but as someone who has battled my own health issues and has lost over 100 pounds twice in my life and is still trying and working towards, not trying, but working towards getting better every single day. So some of this I've had to come to grasps with and just you know learn from my own mistakes and the mistakes of others and what I've seen in my own clients. So not only can I be more successful with any goals that I set, but I can teach others how to do the same. So when it comes to why so many people fail at maintaining weight loss, this is a very complex question, first of all. There's a lot that we could look at here, there's a lot of context that's needed, you know, because people are so different, circumstances are so different, environments are so different, there's not a one answer for every situation, and this is definitely one of those situations. But there's some commonality for most people who are on a health transformation journey or weight loss journey or whatever it may be. So, first I want to look at some statistics of success rates, success rates, and failure rates for those who are embarking on weight loss. Okay. So, out of all the people who set a goal to lose 10% of their body weight, roughly 20 to 30 percent actually achieve that goal. Okay, so that means in turn, 80, 70 to 80 percent of people who set a goal to lose at least 10% of their body weight are unsuccessful, period, at any point in their life. Okay. Now, when I say 10%, when we're talking about percentages, obviously the context changes depending on the body weight of somebody. So, for example, if we're talking about a 200-pound male and they lose 10% of their body weight, they're gonna be at 180 pounds. So that's a 20-pound weight loss. That's not a small amount of weight, depending on how lean the person is starting out. Now, if you know their body fat, you know, if this male is body fat's over 25, 30 percent, then um, you know, that's not gonna be a huge transformation, although it is a big deal. It's not as drastic as somebody who's at, you know, 15%, 20% body fat, and they're trying to lose that same 20 pounds. That's a huge difference. So that's why we use percentages because that kind of just evens the ground for everybody, if that makes sense. It just kind of puts everybody on even even playing ground anyway. So 20 to 30 percent of people actually achieve that goal when they set it. So now we're gonna look beyond just that initial success of now who can sustain these results or maintain these weight loss results. So, of those who successfully lose 10% of their body weight at least once in their life, again, that's only 20 to 30 percent of all people who try dieting. Look, I know what it feels like to be frustrated with your health, trust me. To feel like you're doing everything right, but nothing seems to be sticking. That's why our coaching isn't about perfection. It's about building a system that works even when life gets messy. At Transform Health Initiative, we help busy adults rebuild their health, rewire their habits, and redefine their identity without shame, without overwhelm, and without starting over every Monday. If you're tired of trying to do it all on your own, we're here when you're ready. All right, back to the episode. Those that are successful, about 70 to 80 percent maintain that loss for at least one year. So only about 20 to 30 percent of people who achieve those goals end up falling off within that first year and gaining the weight back. Now, this is based on the success here, is based on who gains the weight back versus who keeps weight off. So, not they keep 100% of the weight off that they lost, but they don't gain all the weight back, okay? So about 70 to 80 percent maintain that weight loss for the first year. So that's pretty good odds, right? Like if you fall into that 20 and 30 percent who are successful, then your odds are about 70 to 80 percent to maintain that for the first year. So those odds are pretty good, okay? That's still what I would consider a short-term success, though, because you know, if you're 30s, 40s, 50s, you know, uh God willing, you have another, you know, 20 to 40, 50 years of life ahead of you. So one year is like kind of like a drop in the bucket compared to the rest of the years of your life. So um, that's why, you know, I still consider that as a short-term goal, but that's a huge success rate for that short short-term goal. So that's cool there. But do we see that consistently play out on the longer term? And this is where really the issue comes in. So, of those who successfully lose 10% of their body weight at least once in their life, again, 20 to 30 percent of the population, only 20 to 30 percent of that 20 to 30 percent of people maintain that loss long term. So that's three to five plus years, okay? So we went from 70 to 80 percent maintaining it for one year down to 20 to 30 percent of those individuals maintaining it for the long term. So we see a dramatic drop off in the individuals who sustain weight loss for long term, okay? And this is where the problem is, and this is how I want to address this question specifically, because you know, immediate success is great. Like, you know, you lose 10% of you lost 20 pounds and you got down to 180, and that was your goal weight. Like, that's fantastic. That's extremely hard to do, and that's why such a small amount of people, 20 to 30 percent of people that even are able to achieve that initial goal. So that's huge. And then maintaining it for a year, that's also huge because you got to think about it. We're going through all four seasons there, we're going through all the birthdays, holidays, get-togethers, date nights, family nights, you know, pizza nights, going out to eat, all the different things that come up within a year's span, all the temptations, all the reasons to skip and quit and make excuses are there. And people, you know, tend to maintain that weight loss. 70 to 80 percent of those people maintain that weight loss. So that's pretty substantial as well. That's there's nothing easy about that at all. I'm not minimizing that whatsoever. Maintenance is way harder than loss, I promise you. So that's really good, but then again, we see after that three to five plus years, most people end up again, 70 to 80 percent of that small percentage of people end up gaining all the way back, and a big chunk of those people gain more back than what they originally lost. Okay, so the the information, the statistics get a little bit grim there towards the end, but there are some ways that we can set ourselves up for success and avoid these things. So, why do people not sustain their weight loss? Well, it's important to understand this, okay. When it comes to creating new habits and getting rid of old habits, this is an extremely difficult thing to do compared to create or sustaining habits is an extremely difficult thing to do compared to creating new habits and replacing old habits. As hard as creating new habits and replacing old habits is, because again, 20 and 30 percent of people are initially successful, it's actually harder to maintain that. And the reason why, in my opinion, in my experience, when we have a specific goal, say we need to lose that 20 pounds, and maybe it's a medical reason, maybe it's because we're getting married or vacation's coming, or you know, summer is coming and we want to be able to swim and be in a bathing suit without any insecurities, whatever the reason is, there's most likely a specific reason and deadline why we want to achieve that. And when we have that deadline, we actually structure our goal a little bit better. And then if we can realistically map out that timeline of how you know what results we need to achieve given each period of time leading up to that end time, we can structure things very well to be successful. And when you couple motivation and inspiration to be successful because this is real, this is something you want, this is something you need, that motivation, that inspiration that can turn into discipline can really drive us for quite some time to be successful. But the problem is when we achieve That most people start becoming complacent. Okay. They start thinking as time goes on that hey, you know what? Yeah, I had to be strict here and I had to be structured here and disciplined here. But now that I'm here, now that I've done it, I can kind of ease up a little bit. You know, I can have more excuses. I can skip extra workouts. I can eat the donuts every time they come to the office, which is like three days a week. And I can be involved in this and I can do all these things because hey, I'm lean now, I'm healthy, I've achieved my goals, and I know I can do it again. That's usually what most people's mentality is. And that is a sure way to self-sabotage. I can promise you that. So that's what we tend to see is people get complacent and start drifting back into old habits. And it's incredible to me how quickly we can result back to old habits compared to how long it takes to actually solidify those habits and execute them on a regular basis. So as a coach and as a trainer, there's kind of a given rule that we have that anytime somebody misses a session, you know, some trainers are like, cool, I have less work for the day, cool, whatever. They're just not going to be here so I can go play video games or whatever. But every time that somebody misses a session, their quit rate goes up sometimes up to 30% or more for missing one session. They could be locked in for years and just missing one session. One session shoots up their rate of quitting substantially. So imagine what happens when they miss two or three. And it took them years to get into the habit of just going and showing up. No matter how they feel, no matter what's going on in life, they get up and they show up and they built that habit from the ground up. And so quickly we can slide back into old lifestyles and old habits and old, old ways of thinking that got us to the place that we were at to begin with. So the biggest thing I see here is that one, we need to make sure we never get to a place of complacency. Now, that doesn't mean that we're not happy with our results. That doesn't mean that we're not proud of what we've done, what we've done. That doesn't mean that we're beating ourselves up all the time or, you know, we're saying, oh, well, it's nothing. I'm not good enough. Or, you know, oh, well, yeah, I've barely done anything. Like, no, own it. If you put in the work, you've earned the results, own that. You know, that's a badge of honor for you. But not allowing it to become complacency where you start stepping off your game because you think everything's fine now or you're done or it's over. Because I can promise you this this journey is never over. Never over. Especially if you're somebody who is having a massive weight loss journey. I would consider anything 10% of body weight or higher would fall into that category. The journey never ends, guys. That's something that we just have to accept uh accept and own up to. Like it sucks. I get it. But it is it's the way it is. It never ends. And if we have that in-game mentality of I've just got to do XYZ for XYZ amount of time until I accomplish this and then it's done, you're guaranteed to go back to where you were and probably worse. So we have to guard ourselves from becoming complacent and always have something that we're striving for. Again, it may look different. Like maybe you reached your goals, so now you don't have to train or do as much cardio every day, or you don't have to diet as hard or cut calories as much. Like that's fine. We can make adjustments, and that's exactly what you want to do, but you cannot let everything go. Okay. You cannot go back to who you were and what you used to do and expect to keep who you've become and what you've accomplished. It's not going to happen, I promise you. This is why we emphasize transformation here at Transformed Health Initiative. We're taking initiative to transform our health and understanding that this is a lifelong process. It never ends. And honestly, that gets me excited. I used to dread that and be like, golly, man, I just wish I could eat pizza every day, or I wish I didn't have to monitor what I eat, or I wish I didn't have to weigh in, or I wish I didn't have to go work out or get these steps in or whatever. All the all these ideas or all this kind of pity party I would have. But I've shifted that mentality because now I realize, hey, every single day is an opportunity I can get better. Like no matter how good my results are, no matter how good I feel, what I look like, any of those things, I can always get better. I can always challenge myself to keep rising above. And that's exciting to me because who doesn't want to be better? Like, no matter how good you are, who doesn't want to be better? I don't know of any top athletes out there, MVPs, you know, goats, whatever we want to call them, who aren't consistently wanting to get better. And those same goats, whenever they retire from their sport, you don't see them just go sit on a beach and kick back forever. You know, maybe they do that for a little bit of time because they finally get to unwind and relax and just be, you know, a regular human being and not a dedicated professional athlete. But that doesn't last very long. These people end up, you know, going on to own businesses or becoming coaches or, you know, doing great things or starting nonprofit organizations or so many things that these people continue to do because they realize that life isn't over. Just because I got to the end game of this career, life isn't over. I can be better, I can do more, I can help more people, I can have better influence, I can, you know, still continue to grow as a person, even if I'm not doing exactly what I used to do every single day. And that's the mentality we need to have if we want to be winners at our health goals and our health journey. Okay. The job is never done. So get excited about that because that means you always have room to improve. And what else do we have to do in this life than to improve? To improve and take care of those we love. What else do we have, guys? That's that's the cream of the crop. So that's a big part of it is not getting complacent and understanding that you're gonna have to keep working. And with that, there are very few people who fall into that group of successful long-term weight managers, I guess. I'm just gonna throw a made-up title there, who don't keep some sort of safeguards in place long-term. So some sort of structure rather, and some sort of restriction as well in order to keep themselves aligned and in check. So maybe that's weighing in daily still and monitoring and tracking their body weight. So when they see, you know, fluctuations in any direction that's sustained for a period of time, they know that, hey, it's time to shape up and you know, lock back in and get things right again before they go too far either direction. Maybe it's they continue to track their food or you know, being very structured with their eating, making sure they're still getting in their protein every meal, and you know, still getting in fruits and vegetables regularly and and fibrous foods regularly, and you know, they're still getting in their hydration and still getting, you know, consistent sleep, even if it's not perfect all the time, but still focusing on that as a priority and doing these things, they keep these things in place for the long term, and that keeps them from going backwards. Because again, if you if you aren't anchored in something, all you have left is to go back to where you were. Okay. And that's not a fun place to live in that yo-yo cycle back and forth. So we cannot afford to get complacent, and we need to have some sort of guardrails or safeguards or restriction structure in place for the long term that we can actually sustain for the long term. Okay, you can't run yourself into the ground and beat yourself up in the gym every single day and diet off of hardly any calories for the rest of your life. That's not gonna be sustainable. You need sustainable guardrails that are actually work, but you can maintain over the long term without expending a ridiculous amount of willpower and energy to maintain because if you're pouring yourself out constantly, eventually you're gonna run out of you to pour out, and we go backwards. So that's something we want to avoid. So I kind of feel like those, you know, areas are why most people are not successful at long-term weight loss. You know, they think that they could just go back to how they were and their own eating patterns and you know, hanging out with the same people who have no goals and stay up all night and you know, aren't striving to become anything or to be their best selves. You know, you have to keep yourself surrounded by productive people, by disciplined people. So anytime you see that you start to slip and you start to drop your standards, you see other people keeping their standards and it motivates you to, hey, I need to wake up and get back after it. So those are huge things, guys. Like I said, I've had to live this all my entire life, pretty much, and still to this day. And a lot of these realizations, if I would have realized these things a decade ago, two decades ago, who knows where I'd be, but I might not be here doing what I'm doing now. So I don't regret the past, I don't regret my past decisions. It's taught me a lot, it's helped me and guided me, and it's put me in the position to help other people avoid what I've done and the mistakes I've made and the and the lessons I've had to learn the hard way, they can learn it the easy way. Okay. You don't have to be in the school of hard knocks to be successful. Learn from those who have been in the school of hard knocks so you have a more straight and narrow path to success than having to hit all the speed bumps and roadblocks that the rest of us have. And if you've been someone that's have hit the speed bumps and you know the roadblocks and all that, now is your opportunity to choose otherwise. Because at the end of the day, we still have the power, we still have the control, we still have the option to choose how we want to live and who we want to be every single day. And I'm gonna leave it with this. This is something that my brother told me recently. Um, he is a professional natural bodybuilder as well as a coach and many other things. Great guy, and one of the most disciplined, consistent people I've ever known in my entire life. And that's not tooting his horn or anything because I'm probably nearly as hard on him as he is himself. You know, little brother always got to keep pushing big bro to keep achieving great things, but I'm serious, guys. He's one of the most disciplined people I've ever known. I've coached him for the last three to four years now. Uh, the guy has rarely ever missed a workout, no matter injury, sickness, anything going on. I'm not telling you guys to do this, I'm just telling you who he is. But rarely missed a workout, working out six days a week, pretty much nonstop. Uh, you know, had he just came off of winning his pro card in November of 2025, last year. He literally dieted and was in prep from January to November because long story short, we were going to compete in uh springtime, but had to push it back to fall. So we just kept pushing, kept dieting, and literally 11 months straight of competition prep and rarely faltered and completely crushed it. And he earned the reward for his hard work, which is a natural bodybuilding professional pro card. He's now a professional athlete. And he told me something, and he said it before, but it really kind of clicked the other day and kind of was came to my came to my mind when I was thinking about this topic as well. And he said, remember something. Every day is day one. Every day is day one. It doesn't matter what you've accomplished, it doesn't matter what yesterday looked like, it doesn't matter how successful you've been, it doesn't matter how many days or weeks or months or years you've been grinding it out and pushing and fighting, and every day is day one. Okay. If you focus on that idea that every day is day one, yeah, I was successful for six days, yeah, I hit all my workouts this week, yeah, I ate like I was supposed to and stayed within my restriction or whatever that may look like. And a lot of people they feel good about themselves and pat themselves on the back and give themselves a cookie for a reward, maybe a literal cookie, or maybe a buffet dinner for the night or whatever. Or they start skipping workouts because they feel like, oh, I've been so cu so consistent, you know, I can give myself a little bit more time. But no, every day is day one, and when you have that mentality, you cannot fail. Because no matter what yesterday looked like, successful or not successful, today is day one. No matter what happened this morning, today is day one. And when you wake up tomorrow, tomorrow is day one, and the next day is day one. And you may have thousands of day ones, but you just can't lose, guys. You can't lose when you refuse to settle for less and you say, you know what, today's day one. How am I gonna win today? How am I gonna win today? It doesn't matter, it doesn't matter what tomorrow may look like. It doesn't matter if I'm gonna be doing this for the next six months or a year or five years or twenty years. None of that matters. Get that out of my head. Get that out of your head. Stop looking towards the future because then you get overwhelmed and discouraged. I've got a hundred pounds to lose. It's gonna take forever. It's just not even no, today's day one. What can you do today to get towards that goal? And if you keep racking up these day ones and winning the day, day after day, even if you barely win, even if you come out and you're figuratively missing limbs because the battle was so intense, but you still came out victorious because you didn't quit and you didn't start over. But every day it's day one, and you're focusing on winning the day, whatever that may look like. You are it's inevitable that you're gonna be successful. It is inevitable. It may take longer than you think, but who cares? Who cares? It's day one. Who cares? What else do you have to do with your life? What else do you have to strive for? Every day is day one, guys. So take that to heart. Utilize that. Say that to yourself every day when you wake up, when you look yourself in the mirror, it should be one of the first things you do because you're probably brushing your teeth or something. Uh yeah, I'm gonna assume that. But every day when you get up, first thing I want you to do, I challenge you, matter of fact, let me give you a challenge for this week. Today is Wednesday. I'm publishing this today. I don't care what day you listen to this, for the rest of whatever week it is that you're listening to this. I don't care if it's if it's Friday and you only got, you know, the rest of Friday and Saturday before the new week starts. For the rest of this week, when you first get up in the morning, I want you to go immediately to your bathroom. Even if you got to get up earlier, because normally you're just, you know, running like a chicken with your head cut off. Let's be more disciplined and get up an extra two minutes early. Go stand in front of your mirror, look yourself in the eyes, and tell yourself, today's day one. And then ask yourself, what are you gonna do with it? I promise you guys, if you do that for a week, you do that for a month, you do that for a year, there is no going back. There is no backsliding, there is no regain, there is no, oh, I was unsuccessful, I gotta start over again. No, that's out the window. All that's left is success because you're never gonna stop. Then every day you're gonna be inching a little bit closer to being the best version of yourself. And the great news is you're never gonna get there. So you always have a reason to have a day one. So that's it, guys. That's all I got. Like I said, this is how I plan on kind of restructuring things for a while, just talking with you guys and just pouring my heart out and the lessons I've learned and what I've seen other people go through and what I've experienced and all my training and everything, my education, all leads up to this to helping the next person take back control of their health, take back control, period, of their lives, and realize that we're not victims, okay? We are not the victim. We're not, it's not woe is me, and why is this happening to me? Why do I have to lose this weight? Why is my hell suffering? Like, no, forget all that. It's day one. What are you gonna do about it? That's it, guys. Focus on that. It's day one. What am I gonna do about it? I'm gonna win on purpose. So love you guys. Look forward to putting out more episodes. If you guys have any questions, if you have any suggestions, that would be highly useful because you know, the last year or two, I've been planning out episodes months in advance, whole series and everything, and I want something that is more in tune with what you guys want, what you want to hear. So the cool news is um when it comes to the podcast, is although I haven't been present and actually publishing things, um, the the podcast reach has been growing quite well. So, you know, all the way up until I would say uh late October, you know, viewership listening wasn't great. Okay, we weren't getting a lot, and it's quadrupled, at least quadrupled in downloads during the month of November, those last couple episodes that I put out. So super cool there. Um, thank you guys for everybody that's tuning in, everybody that's been listening. I'm sorry it's taken so long to get back, but I want to make sure that I was in the mental headspace and a place that I would provide real value, real practical value to you guys. So hopefully this episode falls into that scope of value for you. Um, and like I said, if you guys have any suggestions or topics or anything that you guys want me to cover, please reach out because this is all for you 100%. There are no ads or anything like that. This is 100% me taking time out of my life to provide value. And I absolutely love being able to do so. So help me out, guys. Let me know what you want to hear. But until then, until next time, do something good for yourself. Do something good for your health, do something good for those that care about you and that you care about the most. And whatever you do, make sure you live transformed and went on purpose. All right, guys, we'll talk at you next time.