I just got done recording my 100 mile ultramarathon journey on a top rated health and fitness podcast

The episode will be releasing after the new year, and I'm excited to share it with you, but first I want to share with you some new perspectives I've had these past couple of weeks

That's the second podcast I was asked to be on and share my story around the 100 mile race I recently finished, and with that has come some deeper reflection around health and fitness

If your goal is simply to feel strong, look good, and be healthier without having to run 100 miles - then today's email is for you

I talk to way too many people that disqualify themselves from having the health or the body they really desire.

I hear things all the time like...

• I don't have time
• I don't have money
• Maybe when the kids are older
• I'm not disciplined enough
• It's too hard
• I have low testosterone
• I don't want to lift heavy
• I don't like running
• I don't like broccoli
• It's not worth it if I have to give up ____
• I have no desire to run 100 miles

The good news?

You don't need time. You don't need money. You don't have to run or eat broccoli. You don't even need a ton of discipline (you do need a little, especially in the beginning as you're still building new habits)

The problem with your mind is that it will make something you've never achieved seem much harder than it actually is

When you first started driving, you felt like there were a million things you had to pay attention to in order to keep from crashing

Just getting the car out of the driveway felt like a calculus problem

Now you essentially try to get in an accident while texting and drinking your coffee yet despite your best efforts still somehow stay on the road without thinking twice about it

You used to think finishing college, buying a house, starting a business, getting married, raising a kid, or any other worthwhile accomplishment was the hardest thing in the world.

And then one day, without you even realizing it, it became second nature.

If you've never achieved, AND maintained, a level of health and fitness that brought confidence, energy, strength, and a sense of ease

It's not your fault.

And it has nothing to do with low discipline, poor circumstances, or that you're not cut out for being fit

It probably has everything to do with your mind playing tricks on you

Thinking that it's much harder than it actually is to walk around with a body that you're confident in

The health and fitness businesses and 'gurus' out there don't help this either

You see someone tell you to just eat meat and you'll all of a sudden be fit

You see someone say just take these supplements or follow this program and you'll be ripped

You see some crazy dude run 100 miles with only 3 months of training

"I don't want to do that" you think to yourself

And I can't blame you.

If anyone asks me if they should run 100 miles, I will do my best to talk them out of it

There's just far better, easier, and more effective ways to get healthy in WAY less time than it takes to get ready for a race like that

People see someone that looks fit eating chicken breast and broccoli - and they assume that's the only way to look like that

Or that it's the only thing that person ever eats

Unfortunately, in a world that celebrates extremes, you begin to think that's what's needed to get the results you want.

So what do most people end up doing?

They end up talking themselves out of it.

They assume they're not meant to have a body that looks and feels good.

If you enjoy chasing extremes, then go for it.

That's usually the case for me, but my perspective has changed a lot on this recently

Especially after these past few months of training for an ultramarathon

And what I've found is the extremes just aren't necessary.

They're actually counterproductive, and they cause more people to give up than actually reach their goals

Have you ever tried a strict diet or workout plan only to fall off by the second month (or second week)?

My goal this next year is a different kind of extreme.

I want to do less.

I want to show others what's possible on a minimalist type of program

My goal is to work out 3 times a week or less

While improving my strength, my body composition, and my overall health

I'm going to document as much of my journey as I can

I'll be logging my workouts, nutrition strategies, daily activity, and overall sleep/stress patterns

I'm going to be tracking the data most important to me this coming year - my strength numbers, weight, bloodwork, and my body composition (through a DEXA scan)

One of my random goals is to downsize my entire wardrobe to medium clothes

I think the last time I probably wore exclusively medium sized clothes was 7th or 8th grade

I'm not sure why that matters to you, but maybe you want some new clothes too

I'll try to share as much as I can as it relates to my progress to give you real life proof

I've seen success on this same program before, I've just had some minor 'pivots' between a major move and a 100 mile race - but I'm ready to get focused and dialed in again

I've had friends, family, and clients follow this protocol now and all get life changing results without working out more than 3 times a week

It's incredibly simple, but it will still require some effort, some structure, some planning, and some accountability

I don't want to paint a picture that says you don't have to work hard for your results

But what you don't realize is that it won't require nearly as much as you think it will to see drastic improvements in how you look and feel

So if you're feeling discouraged from another year of 'falling short' of whatever health, fitness, or weight loss goal you may have set - keep your head up

This year can be different..

But only if you change your approach and your strategy to get there.

If you want a muscle building/fat loss guide I put together, click here and DM me 'GUIDE' and I'll send it over

This is a great starting point that lays out a sample workout program, nutrition recommendations, optional cardio workouts, and stress/sleep/supplement recommendations

If you want to guarantee that this next year will be different...

And you want to lose 10 lbs of fat and put on 10 lbs of muscle in 2024, and join along with me in this process, click here and send me a DM with '10/10'

This will involve directly working with me in both a one on one and small group setting to guarantee you get the results you want.

I haven't really been able to take on any new clients in the last 12+ months, and I am finally getting ready to open my schedule back up in 2024, so don't wait on jumping on this new year muscle building/fat loss program.

I'll be closing the group once these 10 spots are filled, and we won't re-open until the spring, so reply right here if you want to drop 10 lbs of fat and put on 10 lbs of muscle in the next year (while maintaining it for life)

Dr. Dave

P.S. I've got a FREE resource for you: I put together a full muscle building/fat loss guide that has a workout program, nutrition recommendations, optional cardio workouts, stress/sleep/supplement recommendations, and more. DM me 'GUIDE' and I'll send it right over