If you have struggled to lose weight, there is a good chance you have asked yourself this question:

“Is my metabolism just slow?”

Maybe you are over 40. Maybe you are going through menopause. Maybe you have PCOS. Maybe you have spent years losing and regaining the same weight. Maybe you feel like ...

The ultimate goal of weight loss is to become a Healthy Lifestyle Person: someone whose normal patterns of eating, movement, exercise, recovery, and self-monitoring support a healthier body weight and long-term physical health.

Reaching a goal weight is only one part of that process. The larger cha...

Use the Advantage to Build a System That Lasts

GLP-1 medications have changed weight loss for millions of people.

For many, one of the biggest changes is simple: losing weight becomes easier.

Hunger may decrease. Cravings and food noise may become quieter. Smaller portions may feel more satisfyin...

Most people are taught to approach fat loss as a collection of tactics.

Eat fewer carbohydrates. Fast longer. Work out harder. Do more cardio. Hit 10,000 steps. Stop eating after a certain time. Try another diet. Add another workout.

When progress is not happening as quickly as expected, the defau...

The Weight-Loss Audit

If you are struggling to lose weight or keep it off, something in your process is missing.

This 10-question audit will help you identify exactly where the gap is. Answer based on what you know and consistently do right now, not what you plan to do.

Every question you cannot ...

 An object at rest stays at rest. An object in motion stays in motion. That is not just physics. That is you.

Most people think procrastination is about laziness. It is not. It is inertia. Your body and mind are wired to keep doing whatever requires the least energy today, even when that pattern is...

What Cardio Does, What It Does Not Do, and How to Use It for Sustainable Weight Loss

Cardio may be the most misunderstood part of weight loss.

During nearly two decades of coaching, I have been asked more questions about cardio than calories, protein, strength training, or almost any other subject...

Modern life has solved many of the problems that once made human existence physically demanding.

Food requires less effort to obtain. Information requires less effort to access. Entertainment requires almost no effort at all. Communication is instant. Convenience has become normal. Distraction is a...

If you have been trying to lose weight for years, you already know how frustrating the process can become.

You start with good intentions. You get focused, clean up your eating, start exercising, maybe even lose weight for a period of time. Then life gets busy, the plan becomes harder to follow, pr...

For years, women have been taught to judge fitness by the wrong standards.

They have been told to measure success by how much they sweat, how sore they feel the next day, how many calories their watch says they burned, or how exhausted they are when the session is over.

The problem is that none of...

There is a specific kind of frustration that happens when someone feels like they are doing everything right, but their body is not changing.

They are not eating fast food every day. They are not drinking soda all day. They are not sitting around doing nothing. In fact, they may be making better...

When I first got into personal training 19 years ago, I was obsessed with finding the best exercises and routines.

I read textbooks, articles, meta-analyses, magazines, and blog posts trying to figure out which exercises were the most effective. I wanted to know the best movements for arms, legs, g...