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In this episode of the Michael Krug Podcast Show, I share exactly what I would do if I woke up at 375 pounds (again) and wanted to lose weight both quickly and sustainably.

There are 10 key principles to weight loss that I cover, each of which can be incorporated into your life as soon as today.

Timestamps: 0:00 Intro
1:14 1. Track my food
4:37 2. Cut out all liquid calories
6:04 3. Walk 10,000 steps per day
7:34 4. Do resistance training 3+ days per week
8:49 5. Eat 200+ grams of protein per day
10:18 6. Eat 30+ grams of fiber per day
11:42 7. Weigh myself every day
13:37 8. Focus on sleep quality and quantity
15:48 9. Drink enough water daily
17:40 10. Find a community of others doing the same
18:29 Invite to my communities :-)

-Keep Inspiring!!

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If you are new to my channel, my name is Michael Krug and I am a board certified health coach.

I started my health journey on Wednesday, May 16th, 2012.

At that point, I was 375 pounds, my blood pressure was 160/100, and my cholesterol was over 250.

I was addicted to alcohol, fast food, chew, hippy lettuce, and other things that were separating me from living a healthy, purpose-filled life.

In 13 years, I have:
-Lost 160 pounds and sustained it
-Built muscle and a physique I am proud of
-Developed systems to make healthy habits my default
-Helped over 150 individuals up-level their health

In this video I share the top 13 mindset shifts that will help you take charge of your health and life.

Join the Inspired Well-being Community (free workout programs, nutrition guides, courses, and more: Inspired Well-Being Community

In this episode I share how I have been able to create and maintain a fitness habit that has lasted for 13 years. I also share 5 tips on how you can develop a lifelong fitness routine that will pay dividends beyond what is imaginable over time.

Join the Inspired Well-being Community (free workout programs, nutrition guides, courses, and more: Inspired Well-Being Community

- Keep Inspiring

On May 29th, 2023 I began my #75hard and #livehard journey.

After 15 months, I am happy to say that I was able to complete the entire LiveHard year (75hard, phase 1, phase 2, and phase 3), and it was a game changer for my life.

In this video, I take you through why I decided to do 75 Hard and LiveHard, my entire LiveHard journey, the results I got from the program, and tips for doing the program if you are interested.

Join my free Inspired Well-being Community for free workouts, recipe guides, courses, and inspiration from a community focusing on improving health and fitness: Inspired Well-Being Program

Connect with me: Connect With Me

-Keep Inspiring!!

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Videos Referenced:

I Completed a 50k, 30# Ruck. Here is How it Went: • 9. I Completed a 50K, 30 Pound Ruck. ...

What I Learned from 1 Year Without Alcohol: • 6. What I Learned from 1 Year Without...

Andy Frisella talks about 75hard and Livehard: https://andyfrisella.com/blogs/realaf...

On Saturday, July 13th, 2024 my friend Jeff and I completed a 50k ruck with 30-pound packs.

In this video, I share why I decided to do a 50k ruck, how I trained for it physically, what I used and prepped for the ruck, highlights from the Ruck itself, how the ruck impacted me, and my biggest takeaways from completing the 50k ruck.

Above all else, I had a ton of fun both doing this ruck and creating this video. If you want to get into rucking, hit me up! Be well and keep Inspiring :-)

We have another challenge planned for this summer, so stay tuned to hear all about it. Are you looking to challenge your routine and try something new? In my Inspired Well-Being Community, we do monthly health experiments to shake things up and focus on new aspects of health. Check it out here: Inspired Well-Being Community

-Michael

Join my free Inspired Well-being community on Skool: Inspired Well-being Community

I have had several people request that I do a "what I eat in a day" video, so here it is.

I recorded this on Wednesday, July 24th 2024.

A reminder that what works for me, won't necessarily work for you. I am an extremely active person and have been able to lose weight while averaging 3800 calories per day.

The big takeaway here is to experiment to find out what works for you.

If this video is an inspiration to try new recipes, I am happy to be able to help :-) Also, make sure you prioritize your fiber and protein each day! Aim for 0.7*body weight (in pounds) in grams of protein per day (or more). For fiber, aim to get at least 25 grams per day (the more, the better).

- Keep Inspiring

Cold immersion (showers, tubs, cryo, etc.) has become extremely popular in the last couple of years.

In this podcast I share my experience of doing over 300 cold showers in 2023, as well as the benefits, risks, and strategies you can use if you want to try out cold immersion therapy.

Connect with me across socials, join my email list, and/or grab my free course - The Inspired Blueprint (including 3 full workout programs) here: Connect with Me

-Keep Inspiring!!

Alcohol is a toxin to all humans - plain and simple.

On top of that, I was experiencing physical symptoms from drinking alcohol that were "not ideal" to say the least (and honestly kind of scary).

In this podcast, I share my experience with going over a year without alcohol.

I start with a basic understanding of alcohol and how it impacts out health, I go into WHY I decided to take an alcohol break, and then I go over the objective and subjective results from my year without alcohol.

Connect with me across socials, join my email list, and/or grab my free course - The Inspired Blueprint (including 3 full workout programs) here: Connect here!

-Keep Inspiring!!