Detach From Comfort, Attach To Power

The fastest way to change your body is to change the story you tell yourself about who you are. We dig into the version one versus version two mindset and show how a few decisive shifts—tested in the real world, not just imagined—turn goals into results. If you’ve ever said “I need a drink at the pub” or “I always get dessert,” this conversation gives you a clean way to challenge those scripts and replace them with evidence.

We map out a practical system that fits busy lives: four eating windows a day, clear protein–carb–fat choices, and a simple weekly plan you can build in minutes with or without AI. You’ll learn why short bursts of precision (7–14 days of measured meals) expose hidden calories, how to spot the tiny bites that stall progress, and when to use a planned balance meal you won’t regret. We also zoom out to the long game: strength, health, and hormone markers rise quietly in the background while the scale zigzags. Step off the emotional rollercoaster of weekly weigh-ins and let the trend—and your training—do the heavy lifting.

There’s a hard truth here and a hopeful one. The hard truth: attachments to comfort keep you in version one. The hopeful one: you can cut them faster than you think when the reason matters more than the craving. Set a long-term target, plan your week, test your assumptions, and watch compounding consistency make fat gain harder and health easier. If you’re ready to feel strong in your clothes, calm around food, and confident in any room, this is your playbook.

If this helped you reset your plan, follow the show, share it with a friend who needs a push, and leave a quick review so more people can find it.

Transcript

Framing Version One vs Version Two

SPEAKER_00 0:00

His computer. Let me just get my notes up on the side here so I'm not licking through the screens. And that'll be helpful. Okay, guys. Welcome back. So we are what are we like week three in the year of 2026? Um, we spoke about goals. We spoke a lot last week about the mindset around the goals and how to achieve the goals in the best way. Um, if you hear a lot of pauses today, remember I'm trying to speak without any uh filler words. So I wanted to obviously we spoke about the ways to think around goals and the ways to think around this program. But this week I wanted to do a little bit more work on the actual um being a bit more proactive with some of that stuff and actually kind of like putting it into practice a little bit more. Um so the maj the main topic we spoke about last week was this version one, version two, and what version one does and what version two does. I I wrote a newsletter about this as well. Version one being where you are now or where you were previously, um someone that didn't have the great habits or got you to a place where you didn't really like your body. Version two is where you want to get to. So if I take me, for example, in July, I was version one, 12 kg heavier, bad eating habits, not feeling good in my body, would not have felt confident with my top off. Version two was going on holiday, feeling amazing, um, feeling healthy, getting my blood work in a good place, and just kind of having a healthier lifestyle with food. So I have to start living the uh living in the version of the version two, living like that person, doing the same habits, doing the same things that they will do on a long-term

Spotting Attachments To Old Habits

SPEAKER_00 2:05

basis. Now, the issue people have is they have a deep attachment to version one. Some people will have a deep attachment to drinking alcohol, some people have a deep attachment to sugar, some people have a deep attachment to foods that they think that they want or they think that makes them happy. And it's it's quite convincing. You know, I'm in a pub. Well, I can't sit here with a lemonade, I have to have a drink. I'm going to the cinema, I have to get the nachos. I go to the cinema. I get them every time I have to. I go to this one restaurant, I have to get a dessert. And what that is, that is attachment behavior to version one. Tired, you know, we make up stories about what things that we need in the moments. Oh, I did a long walk, I needed energy, so I got a bag of sweets. And it's that language and them phrases that we tell ourselves that keep us attached to that one person. But we have to start breaking it on a day-to-day basis. And this could also happen about the way you speak to yourself and the way you discuss your own body and your own head and attachment to where you're right now. You know, if you tell yourself you're fat every day for 10 years and then one day you become slim, I can promise you now, you won't start telling yourself you're slim, you'll still be telling yourself you're fat because you've got very conditioned to telling yourself that one thing over time. So if you're telling yourself some things and rules about diet, and you one day try and stop them rules, then rules will still be in the back of your head. So you have to actively start to tell yourself and narrate a completely different story than where you are right now. And this can be passed over to many things in life, business and professional career, and where you want to get to, and they're called limiting beliefs, limiting beliefs of where you are right now. That's something that you need to put in practice. If you're in a pub, you don't always need a drink. I don't care. I honestly don't care what you say, you do not always need a drink. If you go to the cinema, you do not always need the nachos, you do not always need the large popcorn. You might tell yourself you need it, but it's more of a one. You want it, you don't need it. And it's not until you start to practice trying different things, trying different scenarios, that you realize, oh, actually, I didn't need that. I used to have a pint of beer every Sunday when I went for a roast dinner. I just told myself, with a roast, it was the, you know, it went hand in hand. Sometimes it'd be a pint, sometimes it'd be two pints of beer. I'd leave that roast and I'd feel really shit about myself after I have a really heavy. And I would blame the roast. I'd blame the roast dinner and say, oh my God, that roast dinner made me feel shit and heavy. It wasn't until one day that Caitlin said, you know, maybe like not drinking the alcohol might have a, you know, you might enjoy the roast a little bit more. It's not, it's not the roast. It's the it's not the alcohol, it's the roast. And I tell myself that, and this is what people do with with dieting as well. They they sometimes they blame the diet or they blame, oh, I'm not losing weight because I I, you know, this diet isn't working for me. I'm not losing weight, these macros aren't working for me. And it's not until you do a deep

Testing Assumptions With Short Experiments

SPEAKER_00 5:25

dive into actually what the real problem is. And it's like, no, it's not the macros, it's not your training, it's not your activity. It's the meal that you had on a Saturday that you thought was not as bad as you thought it was. You thought it was lower calories, you thought it was going to impact you less. And rather than go deep dive into that, you'd rather blame somebody that you can, it's more tangible for you because it makes more sense to you. It's not until you look and go, you know what, let me try, let me try, get through this week without that than two pints with the roast. And let me see if there's a difference. And then if I can see there's a difference, I can have the argument. How that translates into weight loss. Let's go Monday to Monday without the sugar, let's go Monday to Monday without the alcohol in the pobble, without the meal at work that you have to do with your boss, that you have to drink out, that you have to have dessert. Why not try that for seven days until you've got an argument to say, oh, maybe not seven, maybe 14 is a bit of a better measurement. Oh, it works when I do this. And then you can go, okay, it's not the diet, it's all these things that I'm telling myself that aren't the problem. It's that grabbing for something in the kitchen, it's that grabbing for snacks, it's grabbing for them little bits that you're so used to in version one, you're so used to being that person that you're not actually seeing these things are holding you back. They're holding you back from getting to where you need to get to. And it's not until you start to accept responsibility for them things that you'll you know you'll make a breakthrough. Sometimes when someone's really struggling with weight loss, they tell me, I'm hitting my macros, man, and this weight is not coming off. And we do two weeks of solid macros not coming off. And I said, you know what? Let's do a meal plan. Say, can you do a meal plan for seven days? Oh, what you know, what, eat the same thing every day? Let's eat the same thing, same measurements every day for seven days. I would say 90% of the time, if not over seven days, maybe 14, that person will lose weight. It's the same macro cal, it's the same calorie count. But what they've said is nothing else is going in my mouth except from this meal plan. And then they start to realize, oh, I was picking at this, or maybe I was measuring that, or maybe when I measured my almond butter that went 15 grams in the smoothie and I sucked to the spoon, I didn't measure that bit. Measure, you know, maybe that glass of wine, you start to realise, oh, when I'm following things religiously, which you don't have to do all the time, but sometimes you've got to have these periods just to get some results. You realize the gaps of what's happening. Sometimes you, you know, you're not getting the right steps in. Are you really training hard enough? There'll be some things that you've convinced yourself that are okay that are not okay. Cheap meals don't exist. You know, if it's balance, if it's over your calories, if it's out of,

Meal Plans, Macros, And Hidden Calories

SPEAKER_00 8:20

if it's off plan, we have to be okay with the fact that we might not get the results that we're gonna get. So when you're going into this next week and the week after that, if you're struggling with your results, find what them attachments are to version one. Find the little things where you're going wrong and correct them quick. Don't take them any longer into 2026. Don't keep convincing yourself that they're okay. Don't keep convincing yourself they're not the problem and it's your healthy eating. Start to find out what them small attachments to small things, whether it's sugar, alcohol, processed, snacky food, whatever it is, find it and get it out. Because that was version one, and we really need to leave version one in 2025. Version two is here, and we can get to version two quite quickly, but version one it has got to go, and we've got to get rid of some of these habits that you've had for a long period of time and you're telling yourself they're okay. That's my first point. My second point is, and uh to be honest, every you know, point one is not for everyone. Some people are not in that place, but point two, I would say this is for everyone. Start to have a long-term mentality. And what I mean by this is start to play the long game. I am 38 years young this year. I'm 40 next year, because I've got my 39th this year, and then my 40th next year. I always said at 40 I wanted to uh recreate a picture I did on men's fitness when I was 30. So 10 years later, I want to look the same, if not better, at 40. I'm prepping for my 40th now at 38. I'm prepping for how I want to feel at 40 now at 38. I have a long-term mentality. I learned this from business. I used to have a very short-term mentality, six weeks, eight weeks, get me shredded for I beef or that was just who I was. Now I think long term. How do I want to feel at 40? How do I want to feel when my daughter's 20 years old and she's like loving the gym and she wants to train? I would rather die than she took me for a run and leave me in the dust, you know? So I stop, I start thinking long term. When you stop thinking long term, you stop, and me and Whitney just had a whole seminar on this, you stop riding the the small weights. And I'll try and explain this on my my whiteboard. If you're listening to this, I'll try and um explain as much as I can. But yeah, this is why you turn up to the calls. You now get whiteboard treatment. Here is zero percent, here's 100% on the left-hand side. Yeah. So let's say this is 0%, this is 100%. Obviously, as you're dropping weight, you want to go down in body fat percentage, yeah? But everything else realistically wants to go up. And then we've got zero here, and we've got, let's say, 24 months, or this could be 36 months or 48 months. This is a long-term timeline. Yeah. Over that period of time, as you're training, let's say you're doing strength training, you will not see the clear impact of some of the stuff that you're doing on a short-term basis. So as you're strength training from one week to the next, there'll be very minor changes. Let's say you're squatting 20 kg. Over a you know, a timeline of two to three months, that 20 kg might go up to 22, 24 kg. But if we look at that timeline over three years, that 20 kg will probably maybe double, if not triple, to 60 kg. So over time, your strength is going to go from zero and it's gonna go slowly up over time. From week to week, you will not see this increase. This is happening in the background. This is a this is your strength just happening in the background over time with consistency, no breaks, consistency, consistency of training, consistency of staying in the gym. Two to four years, your strength is slowly going up. Then if you were to take

Long-Term Mentality And The Whiteboard Model

SPEAKER_00 12:25

your blood, which I think everyone should, you would see over time your blood markers, hopefully, if you lived a healthy lifestyle, increasing. Yeah, your health would be getting better as you get older. When some people's is declining, but yours should be getting better because you are drinking more water, you are doing strength training, you are avoiding processed food, you are not binging at the weekends to fuck your blood sugars up. So over time your health is getting better. And then for women and men to a certain degree, yeah. Well, not even certainly women and men, your hormone health, yeah. Yeah, and we can even put version one here, we can even put version two. This is your transition, yeah? Version two. Your hormone health is gonna be getting better over time. Why is it gonna be getting getting better? Because you're getting you're getting healthier, you're avoiding more sugars, your your strength training, you're you're you're you're working on your body composition, so your hormone health is improving. You know, let's say you're here and you're eating loads of sugar and you're you're don't do any exercise, your hormone health is gonna be pretty dire. Over time, it's gonna be increasing. These three factors, unless you're tracking deeply, you will not see the benefits of them on a week to week. But over time, they are working consistently in the background. Some of you are not concentrating on any of these three, and these are so important for your life going forward. So important. Let's say you're you're 30 here and you're 40 here. If they're getting better over time, your life is going to be, you know, you won't understand the difference. Most of other people are going this way. If they're not strength training, especially as a woman, you're losing muscle. If you're not eating heavy, you're not eating clean and you're drinking alcohol, you're eating sugar, your hormone health is going down. Your health is going down. You're getting to a stage, especially as you get older to perimenopause, menopause, you're getting to a stage where you are these markers are going down. So these are working in the background. Some of you are not concentrating on these and you're not let understanding that this long-term journey is going to be making you a lot healthier. Then we've got weight loss. Weight loss starts here. We want to see it go down to here over time. But what happens with weight loss is it's not a clear line, it's not linear. If we zoom out, we'll see it's linear. But what weight loss looks like, as some of you on this call definitely know, it might even look like, oh, I went up and then I came down a little bit. Oh, and then I went up and then I came down, I went up, and then I came down, oh, I went really up here, and then I came down. Over time, you will see I could show you a hundred graphs of weight, majority would look like this. Yeah. It's just how it works. The the weight loss is not linear. Some of you are riding these waves so much where when you're gaining, you're getting sad. When you're losing, you're getting happy. When you're gaining, you're getting sad. When you're losing, you're getting happy. Even if you gain and you don't even go back to where you were before, you gain a little bit, you're getting happy and sad. And this is happening on a week-to-week basis. If you were to have a bit more patience and just zoom out a little bit, and you look when it was here and you look down to here, what's happened? You've lost weight. What was your goal to lose weight? So, why all this sadness along the journey? When the goal is to lose weight, we got there eventually. All our health markers went up long term. There's so much joy and happiness happening over here, but some of us are a short-term mentality. And what's happening is you're riding these waves and it's causing you to panic. It causes some people to panic so much that when they put a little bit of weight on, what happens is they go, you know what? I'm gonna give up, and they quit, and they quit here. So what happens? They lose all the good benefits here, they lose it all. Because they quit, because they put a little bit of weight on, and they say, you know what, fuck this, I'm out, and they lose all the all the long-term benefits. And then what happens is later on they come back and they go, Oh, I want to go again. And then these markers down here, they never improve, they stay on the same level because this person keeps popping in and out of fitness, coming in, in and out of fitness, they're staying up here in that fitness because they keep giving up. That's a short-term mentality. That's like starting a different business every week, every month, and never getting anywhere. You'll hit anyone's journey if you follow any podcast, if you follow any books. Anyone's journey was a long-term journey. There was many failures, as many times it went wrong. But over the period of time, they stayed consistent. Consistency

Strength, Health, Hormones Rising In Background

SPEAKER_00 17:30

is long-term mentality. Start tap into long-term mentality. If you can tap into that, I promise you, you will have a good body consistently. Because you'll start to realize, okay, I'm just making small improvements and getting better on a weekly basis. Yeah. Start turning these daily habits into that long-term vision. You're not going to give up sugar, alcohol, eating out forever. It's not going to happen. There's going to be some times that has to happen, just periods of time, like Christmas, etc. And there's going to be some times where the weight gains. But remember, that's okay. Because we've got this bottom line of all the health stuff still improving in the background. And the more these bottom lines improve the health, the strength, the hormones, the more them improve, do you know what happens? It makes weight loss a hell of a lot easier. It's a lot harder for me to gain real body fat on my body because I've been doing this for two decades. Very difficult. I can I can get there, don't get me wrong. I can eat some, I can eat, yeah. But it's it's it's quite hard for me because my body will do a lot of magic to try and get it. And I've been consistent with uh training. So this is something I really want you to, and it, you know, there's a lot of deep work here, and there is a lot of work that you can go in, but I think like with health being health and your body being such a deep topic, like why not go into it? You know, we we do therapy, we do a lot of these things for our mental health when the our body and our shape affects our mental health an awful lot. Why not look into it at this level? This is the level I look into it, and it's a level I kind of think about. You know, when I start to get into bad habits, I try and squash them really quickly. I know where I'm gonna get. I'm going back to version one. I'm starting to feel shit. I start to not lie myself, my energy levels are going down. I don't want to get into a whirlwind and stay in this short term. I need to think, okay, get myself out and get to that long-term vision. To do that, we need to start working on daily habits, yeah. Turning your daily habits into reality. What how do I how am I planning my weeks? How am I looking at my days? How am I thinking about food on a on a week to week to week basis? Some of you will look at your work diaries and you'll do a lot of work in your diaries to balance out your week, but you're doing no work in your personal. Health and well-being to schedule that. And it's so simple to schedule your week or even your day. You can get yourself a SAD light or satellite, whatever they're called. I've got one. 40 quid off hours in in the dark morning. Get half an hour more earlier. Put that light on, get your diary out, do four boxes. One, two, three, and four. Yeah? You've got breakfast, lunch, dinner, and your snack. They're the only four meals you need to be eating on a daily basis. There needs to be zero in between. No picking, no snacks, no nothing, just water. Zero in between. They're the four most important meals of the day. And then you need to go, okay, breakfast, lunch, dinner, snack. What is my protein? What is my carbohydrates? And what is my fat? So simple. You're going to need to think about measurements right now. Okay, first protein, I'm gonna have powder. Yeah. Carbs, I'm gonna have oats, fats, I'm gonna have a nut, a butter. There's my protein. Now I can figure out the measurements for my macros. Lunch what I'm having. I'm gonna have chicken, I'm gonna have rice, I'm gonna have avocado. Yeah. Steak, carbs, I'm gonna have potato. My steak carries my fat, so I don't really need much else. Snack, I'm gonna have yogurt, carbs, I'm gonna have fruit, fat, I'm gonna have seeds. I've just planned a meal plan in, I think I was about a minute. I did that. You've got 90 minutes left of your SAD light, yeah. Read a book for the 90 minutes, make yourself a coffee. So that was 90 seconds. I planned my day. I could now do that for seven days. Yeah.

Riding The Weight Loss Waves Without Quitting

SPEAKER_00 22:10

We've got AI. If I wanted to now, I could say my macros are 140 grams of protein, 135 grams of carbs, and 60 grams of fat. They're my macros, AI. This is what I want to eat today. Can you distribute them equally across each meal? Of course I can. That would take another 30 seconds. So I've just done your macros, your calories, and your meal plan in two and a half minutes. When people tell me they don't have time to plan their food, baffles me. If you wanted to, you could even go a step further. You could then tell ChatGPT, can you do seven days of a similar diet, but I don't want to eat the same thing a day? Okay, boom. Can you now write me a shopping list for my shopping for them seven days? Boom. Can you actually do that shopping for me? If you go on ChatGPT, you click agent, it'll do that shopping for you, it'll put you in a cardo basket. I could probably do that before you finish brushing your teeth. So when people come to me and say, I can't get I can't get organized. I don't know how to organize my food. I'm like, hang on a minute, that doesn't make sense to me. But they've got time to go to the bar and order a nice glass of wine. Yeah. This is prioritization of what's important to you and what really matters. What doesn't matter is sitting there on delivery, searching for what to eat, finding what to eat, eating that food, sitting there and thinking, why did I eat that food? I could have just cooked something now. We prioritize time and ease for things that just don't keep us happy. This is putting your daily habits into practice and making it really simple for yourself. You know, and if you are eating out, you do your seven-day meal plan and you go, you know what? On Thursday night, I'm eating out. I'm gonna have some balance here. That's my one balance for the week. Maybe two if I'm close to my maintenance, whatever. Maybe I want to track this, I can use, I can put the restaurant in the in the AI, make my life really, really simple. That's how you plan your week. And then lastly, you know, yes, this is intense planning, yes, this is your health and fitness. Like sometimes we we need balance. I want you to ask yourself the question what is your balance? If you can figure out what your balance is for this year and what you want to put in put in place for your balance, we can work on that back and forth together. It might be a bit too much balance, and we might need a bit of you know, a bit of figure it out. KFC might not be balanced, and I might better pick your brains and kind of figure out why KFC is in balance. But you might say to me, what is balance? You know, my wife said to me yesterday, I want one takeaway a week. Give me that. I said, Okay, we can have one takeaway a week. No matter like whatever, we'll have one takeaway a week beyond a little naughty meal for the week. That naughty meal has to be eaten, and then after we need to go, high five, that was a fucking great decision. We've got a really nice pizza place here, Gracie's Pizza. That's that voted one of the best pizza places in the UK. When we have that grease that Gracie's, we watch a movie on a Sunday night. It's a high five after I go, fucking hell, that was great. And in the morning, go to the gym, I sweat it out. I don't think twice of it. When I go wrong, and it's a Friday night, and I forgot to prep my food, and we end up going, what we're gonna eat. I don't know, should we just get out of the fucking burger place? And the burger place comes, and my burger was cold, and they forgot Kaitlyn's fries, and then it was just like the coke was flat. And I go, Fucking, why did I spend 50 quid on that? You know, oh, it was supposed to be our balance. It was like, no, that wasn't balance, that was stupidity. And this is where people go wrong because then what happens is they they yearn for that balance, but it it never keeps you happy, it never makes you satisfied. So then they think, oh, maybe I need to do it again or maybe find what your balance is. What's going what are you going to eat that's going to make you happy when an hour later, make you happy 12 hours later, and make you happy a week later? What are you going to eat that you can do it on a weekly basis consistently? It's not going to write your results off. And balance can change with periods of what you're doing, whether it's weight loss,

Turn Daily Planning Into A System

SPEAKER_00 26:40

maintenance, gaining, balance can be adaptable. But what scenarios are you going to have where balance is going to be okay for me to do certain things? I'm going to be okay with it. I'm going Wednesday night to meet my friends. We do it on a monthly basis. We're going to some stupid restaurant and one of them booked. I'll probably have a Guinness with one of them and have a good chat. I won't regret it, but I leave. That's balance. And I told myself this week I'm on the diet because I've started slow to January, yeah? I said, I'm on the diet and I've got this on Wednesday. But I'm not going to be like teetotal on Wednesday because I'm not teetotaled this year. But I have that, but I'll move on because that's my balance this week. Find out what your balance is. Because if you can do that one thing, you will stop doing things that will keep you conversion wonders. And if you find yourself still having sugar, still drinking, still doing things that are just keep holding you back, whether it's like not keeping organized, things like that. Last question you need to ask yourself what is your attachment to sugar, alcohol, processed foods, or version one of you. What is your deep attachment to that version of you that you're not letting go that's going to let you pass on? What are you telling yourself that's keeping you so attached? Because some of you, you've got where you are now and you've got complete success. And the only thing in the middle of all of that is yourself, which is crazy. If you have an amazing body, and I'm not saying like on a scale of what body should look like, your amazing body. If you're healthy, you feel fucking good in the bikini, you feel sexy naked, you feel great when you get ready. In my eyes, that's worth millions, millions and millions of pounds. It's trust me, it's worth millions because it will go into every aspect of your work when you're walking into work, when you're going to meetings, when you're pitching something, when you're going on a date, when all these things, it will, it will go into all of them. It's it's worth millions. You are standing in the way of being a complete millionless. Get out of your way. The attachment to the old version of yourself, you've got to let go of this. And if you can let go of that, it will be so freeing when you go to a restaurant and they go, You're not drinking. You always have a drink. You go, you know what? I'm not doing anymore, I'm not drinking. You always have a dessert. I fucking always have a dessert, but I'm not about anymore. And then do you know why I know women have this power? Because I'm surrounded by women. When a woman's told they're pregnant, and they go, You can't drink, you can't drink coffee, they go like that, turn it off. Instantly. It's not even a question. They don't have it. You're told you you can't smoke. A smoker goes like that. You have that amount of discipline in you. You have that ability to switch them things up for the right reason. But right now, you're not valuing. Some of you are not valuing your reason enough. Well, if you're a baby, you put it before yourself and you go, I'm not fucking smoking for this kid. I'm not drinking, I'm not eating processed foods and all these things. Like, majority of people cut that stuff out quick. Big smokers stop smoking instantly because they put something above where it needs to be, but above where they are right now. You need to do the same with that, that version two of you needs to be up there. I'm not drinking anymore. I want to get over here. I'm not eating shit anymore. I want to get over here. That's so it's so easily done when you just get that mindset into that place. Find that little bit of power that you all have, because I'm telling you, women are mentally seriously strong, way stronger than men. Men dip in and out of this shit and they're not as mentally strong. Women have a superpower when it comes to enough's enough. Find your enough's enough. Okay. That's me done. Did I record? Oh yes, I did record this. Thank God. Right.