If you’re ready to finally change your body, this episode gives you a clear, prescriptive plan—no jargon, no fluff. Chris walks you through five simple “recipes” and asks you to choose one primary goal for the next 8–12 weeks. Then just follow the steps.

Lose fat: Hit 0.7–1.0 g protein per lb goal bodyweight, walk 8–12k steps/day, lift full-body 3×/week (moderate reps), and add 2 Zone-2 cardio sessions. Build each meal around lean protein and produce; keep alcohol low and enjoy one planned indulgence.

Build muscle: Eat a small calorie surplus (≈200–300 kcal/day), 0.8–1.0 g/lb protein, and lift 4 days/week with progressive overload (add reps or weight weekly). Keep 1–2 easy Zone-2 sessions for recovery.

Get stronger: Train the big lifts (squat, press/pull, deadlift/hinge) 3×/week for 3–5 reps per set, leaving 1 rep in the tank. Add 2 short Zone-2 sessions to support work capacity.

Boost endurance: Run or ride a weekly mix of two Zone-2 base sessions, one tempo/Zone-3 effort, and one interval session (LT/VO₂). Keep strength 2×/week to stay durable.

Be happier/less stressed: Get morning light and a 20–30 min walk daily, write 3 lines of gratitude, set a phone curfew an hour before bed, aim for 8 hours in bed, plan two social check-ins weekly, and lift 2×/week for mood.

Universal rules: Always prioritize protein and sleep. Track three things weekly: your compliance %, one objective metric (scale/waist/strength/pace), and a Bright Spot victory.

Pick one recipe, print it, and run it for 8–12 weeks.