Most brands are forgettable.
Yours doesn’t have to be.

The problem:
Customers don’t enjoy buying from—or associating with—your brand.
They tolerate your marketing, skim your emails, and churn feels inevitable.

The solution:
Blend education and entertainment across all your marketing so 
customers look forward to seeing you and can’t wait to buy (again).

• 88% say it helps differentiate their brand.
• 93% say it’s more effective at educating buyers.

My processes have helped brands from startups to Fortune 500 
turn customers into fans who look forward to seeing their ads, 
buying their products, and sharing with others.

Ready to do the same?
See how in my Featured section below👇

Adam Fairhead

Helping busy professionals burn fat, build muscle and boost energy through science-backed systems and bulletproof accountability. Grab our free meal plan below 🤝

Helping busy executives build the bodies they want without sacrificing the careers they've worked for.

While building my business, I gained 38 pounds and nothing I tried seemed to work.

Sound familiar?
Life gets in the way. Work gets crazy. Your old methods fail you.

So I did what most people do: jumped into every intense workout and diet I could find.

Keto. Intermittent fasting. CrossFit. You name it.

Nothing stuck because it wasn't sustainable, and I wasn't willing to give up everything I loved just to see some progress.

Then I realized something important...
It wasn't about grinding harder or restricting more.
It was about finding an approach that worked with my body and fit into my life.

Here's the problem most executives face:
Traditional fitness programs aren't designed for high-performers. Long gym sessions, restrictive diets, and one-size-fits-all approaches fail busy professionals every time.

So I built something different.
A proven system specifically for executives, entrepreneurs, and ambitious professionals who demand results without the lifestyle disruption.

The numbers speak for themselves:
• 400+ successful transformations
• Average weight loss: 20-50+ lbs
• 94% maintain their results long-term
• Clients include C-suite executives, business owners, and industry leaders

My 4-pillar approach is simple:
• Convenience-based nutrition that fits your schedule.
• Time-efficient training for maximum results in minimum time.
• Executive-level accountability that matches your professional standards.
• Comprehensive health optimization for peak performance of body and mind.

I'm one of the top executive fitness coaches on LinkedIn with over 50,000 followers who trust this approach.

Through Catalyst Transformations, we understand your world. Travel. Client dinners. High-stress environments. Packed schedules.

The bottom line?
You built your career with systems and strategy. Your health deserves the same approach.

Ready to transform your health without disrupting your success?
Let's connect.

Jimmy Mackey

Your grandparents served dessert every night & stayed lean. You avoid carbs & gain weight.

50 years ago only 13% of Americans were overweight or obese.

Today that number is 75%.

Here’s what happened (and how you can fight back):

🥦 REAL food → processed garbage 
🏃‍♂️ Daily movement → hours of sitting 
🧠 Simple habits → marketing buzz 
🚑 Health became overcomplicated (on purpose)

Your body isn’t broken.
It’s reacting to a broken environment.

Here’s how to fix it:

(and how my clients lose 20-50 lbs of stubborn fat)

1/ Move like your body depends on it (because it does)

→ Walk 7k+ steps per day
→ Take calls while walking
→ Park far away. Take the stairs. Move every hour.

Your grandfather didn’t need a “step goal.”

He was just active by default.

2/ Eat real food like it’s 1975

In the 70s, fast food was a treat.

Now it’s lunch. Every day.

Your body can’t run on chemicals and corn syrup.

Fix it:

→ One ingredient foods. Nothing in a package.
→ Cook at home 80% of the time
→ Use real fats (butter, olive oil, ghee) — not seed oils

3/ Replace distractions with systems

Your body wasn’t designed to fight Instagram, email, and DoorDash every day.

Build guardrails.

→ No screens 1 hour before bed
→ Prep your meals once, eat them on autopilot
→ Block 30 minutes for workouts & walks, like you would for meetings

4/ Stop overcomplicating fat loss

Most guys go all-in on some extreme diet or 6-day workout plan…
Then burn out in 2 weeks.

It doesn't work for busy executives.
Instead:

→ Lift 3-4x/week (full body)
→ Walk every day
→ Prioritize sleep
→ Protein at every meal

Simple works if you actually stick to it.

5/ Manage your stress

Notifications, deadlines, money, news cycles.

Modern life keeps cortisol high.

And high cortisol = belly fat storage as a survival mechanism. 

→ Walk outside without your phone
→ 10 minutes of breathwork or meditation daily
→ Cut caffeine by 2pm
→ Sleep like it’s your job

Your grandpa didn’t deal with this much noise.

You’ve got to actively protect your nervous system now.

PS - I made a GPT that interviews you and gives you a custom meal plan based on your biology and weight loss goals.

Message me "MEAL" and I'll send it over (It's free).

(Please message me to receive, if you comment I will most likely miss it) 

Cheers,
- Jimmy

Fat Loss & Health Optimization Specialist for men over 40 | Helped 500+ leaders build bodies that match their ambition without sacrificing their schedule or social life

12 fitness cheat codes that took me 12 years to learn (but you get them in 2 minutes):

𝟭/ 𝗦𝘁𝗼𝗽 𝗿𝗲𝗹𝘆𝗶𝗻𝗴 𝗼𝗻 𝗰𝗮𝗿𝗱𝗶𝗼 𝘁𝗼 𝗯𝘂𝗿𝗻 𝗳𝗮𝘁

Cardio is great for your heart & lung health.

But it's sh*tty for fat loss.

Always prioritize strength training + walking > cardio.

𝟮/ 𝗦𝘁𝗼𝗽 𝗱𝗲𝘀𝘁𝗿𝗼𝘆𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺 𝘄𝗶𝘁𝗵 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝘃𝗲 𝗱𝗶𝗲𝘁𝘀

This is why 90% of people gain 100%+ of the weight they lost right back.

Instead of starving yourself…

𝟯/ 𝗘𝗮𝘁 𝗺𝗼𝗿𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗥𝗜𝗚𝗛𝗧 𝗳𝗼𝗼𝗱𝘀

High protein, nutrient dense.

- fish
- fruit
- eggs
- meat
- veggies
- bone broth
- black coffee

Eating these:

- keeps you full
- speeds your metabolism
- naturally creates a calorie deficit

𝟰/ 𝗙𝗼𝗹𝗹𝗼𝘄 𝘁𝗵𝗲 𝟴𝟬/𝟮𝟬 𝗿𝘂𝗹𝗲

- 80% clean food
- 20% whatever you want
- 0% guilt

The closer I am to this balance, the longer it sticks.

𝟱/ 𝗞𝗲𝗲𝗽 𝘆𝗼𝘂𝗿 𝗹𝗲𝗮𝗻 𝗺𝘂𝘀𝗰𝗹𝗲 𝗺𝗮𝘀𝘀

Muscle speeds up your metabolism (burns calories 24-7).

The goal isn’t weight loss. It’s fat loss.

𝟲/ 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗹𝗲𝘀𝘀, 𝗻𝗼𝘁 𝗺𝗼𝗿𝗲

All you need is 3-4 days per week in the gym.

45 min sessions.

Lift to failure, increase weights over time.

𝟳/ 𝗪𝗮𝗹𝗸 𝟳-𝟭𝟮𝗸 𝘀𝘁𝗲𝗽𝘀 𝗮 𝗱𝗮𝘆

The real fat loss cheat code.

Walk after dinner.

Walk on calls.

Walk during work breaks.

Highly recommend.

𝟴/ 𝗘𝗮𝘁 𝘁𝗵𝗲 𝗳𝗿𝗼𝗴 𝗳𝗶𝗿𝘀𝘁

If you struggle to consistently work out,

do it first thing in the morning.

𝟵/ 𝗜𝗴𝗻𝗼𝗿𝗲 𝗳𝗮𝗻𝗰𝘆 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗺𝗮𝗿𝗸𝗲𝘁𝗶𝗻𝗴 𝘀𝗰𝗵𝗲𝗺𝗲𝘀

All you need is:

- Sunlight
- Omega 3
- Vitamin D
- Multivitamin
- 8 hours of sleep
- Magnesium glycinate (sleep)
- Protein powder (whey isolate)
- Creatine (most researched supplement)

𝟭𝟬/ 𝗦𝘁𝗼𝗽 𝗮𝘃𝗼𝗶𝗱𝗶𝗻𝗴 𝗰𝗮𝗿𝗯𝘀

Carbs don’t make you fat.

Eating too many calories does.

Eat carbs before and after workouts for fuel.

But avoid overly processed carbs - sugar, pastries, white bread.

𝟭𝟭/ 𝗡𝗲𝘃𝗲𝗿 𝘀𝗸𝗶𝗽 𝗹𝗲𝗴 𝗱𝗮𝘆

Training legs is crucial for:

- longevity
- testosterone production
- a pain-free body & strong core

𝟭𝟮/ 𝗙𝗶𝘅 𝘆𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝘀𝘀 𝘁𝗼 𝗳𝗶𝘅 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆

High stress = high cortisol

and cortisol literally signals your body to store fat.

Lower it:

- Walk more
- Breathe deeper
- Make time for hobbies

I'm looking for a few more high-performing men who want to lose 20-30 lbs in the next 4 months.

(Without fitness becoming another full-time job)

Message me "FIT" and let's chat.

Cheers,
- Jimmy

They told you fitness means living in the gym.
Here’s how I stay lean in 3 hours/week:

I travel. Surf.
Run a business.
Spend time with my girlfriend.

I don't have time to live in the gym.

and neither can my clients.

Most of them are busy guys who work demanding jobs.

Here’s the system that’s helped hundreds of them finally get lean (without sacrificing their work performance or family life):

𝟭/ 𝗟𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝟯 𝘁𝗶𝗺𝗲𝘀 𝗽𝗲𝗿 𝘄𝗲𝗲𝗸. 𝗧𝗵𝗮𝘁'𝘀 𝗶𝘁.

I've helped busy professionals lose up to 50 pounds lifting just 3x weekly for 45 minutes.

Trust me, the other 165 hours of your week matter more for fat loss than your gym time.

𝟮/ 𝗦𝗧𝗢𝗣 𝗿𝗲𝗹𝘆𝗶𝗻𝗴 𝗼𝗻 𝗰𝗮𝗿𝗱𝗶𝗼…

…and start lifting weights + walking 7k steps/day.

Cardio burns calories while you're on the treadmill.

Muscle burns calories 24/7.

𝟯/ 𝗕𝘂𝗿𝗻 𝗳𝗮𝘁, 𝗯𝘂𝗶𝗹𝗱 𝗺𝘂𝘀𝗰𝗹𝗲

Hit compound movements that work multiple muscles.

- Squats
- Deadlifts
- Bench press
- Rows
- Dips
- Overhead Press

Add weight each week. Small increases compound over time.

𝟰/ 𝗠𝗮𝗸𝗲 𝗦𝗜𝗠𝗣𝗟𝗘 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 𝘁𝗼 𝗲𝗮𝘁𝗶𝗻𝗴 𝗵𝗮𝗯𝗶𝘁𝘀

- 3 meals/day (30-50g protein at each)
- drink water before every meal
- drink less alcohol (none isn't always realistic)
- no snacking (if eating enough protein this shouldn't be a problem)

𝟱/ 𝗚𝗿𝗼𝗰𝗲𝗿𝘆 𝗹𝗶𝘀𝘁:

- Eggs
- Salmon
- Spinach
- Avocado
- Chicken breast
- Sweet potatoes
- Steak (lean cuts)
- Grass-fed butter
- Lean ground beef
- White rice or quinoa
- Frozen mixed berries
- Whey protein (isolate)
- Greek yogurt (low or fat free)
- Cottage cheese (low or fat free)
- Your favorite hot sauce (for taste)

𝟲/ 𝗝𝘂𝘀𝘁 𝗳*𝗰𝗸𝗶𝗻𝗴 𝘄𝗮𝗹𝗸 𝗺𝗼𝗿𝗲

Modern life is slowly killing us.

Your ancestors walked over 20,000 steps a day.

The average desk worker gets less than 2,000.

Plus, walking burns calories without increasing hunger.

Find ways to get more steps in:

- Take the stairs
- Take your calls on the go
- Buy an under-desk treadmill

Cheers,
- Jimmy

PS --  I made a GPT that interviews you and gives you a custom meal plan based on your biology and weight loss goals.

Message me "MEAL" and I'll send it over (it's free).

(Must message me, if you comment I'll miss it)

The real reason you can’t see your abs:
You don’t need more crunches. 
Your cortisol is f*cked.

I see it constantly. 

Guy runs a tight operation. Manages people, hits targets, never misses a deadline. But can't figure out why the belly won't move no matter what he does.

Here's the mechanism:

When stress stays elevated long enough, your body reads it as a survival threat. 

So it holds fat around your organs. On purpose. As a feature, not a bug. Your ancestors needed that stored energy when the wolves showed up.

Now the wolves never show up. But the slack messages do. 

At 8pm. When you were ALMOST relaxed enough for bed.

Or 6am. Before you've even eaten anything.

The guys I work with who crack this fastest aren't the ones who add more - more workouts, more restriction, more discipline. They're the ones who stop running their nervous system at 100% and give their body a reason to let go of the fat it's been hoarding.

Lifting 3x a week. 
Walking instead of sitting. 
8 hours of sleep, actually protected.

That's it. That's the system.

The cortisol drops. The belly follows.

500+ men have proven it. The ones still stuck are still blaming the crunches.

I'm looking for a few more high-performing men who want to lose 20-30 lbs in the next 4 months.

(Without fitness becoming another full-time job)

Message me "FIT" and let's chat.

Cheers,
- Jimmy

This is Malia.
We don’t have a traditional relationship.

She's not just my partner in life, she’s my partner in business.

But I don't talk about her nearly enough.

When a guy comes to me - 230 lbs, bad back, works nights, hasn't been under 200 since 2013 - I handle the training. The check-ins. The 6am accountability texts.

Malia handles the food.

She has a master's in nutrition. She builds every meal plan I've ever sent a client.

And she's not just calculating generic macros. 

She's building meal structures around business travel, client dinners, the fact that one guy's wife cooks Indian food four nights a week... whatever his actual life looks like.

I've had clients text me "bro the meal plan is dialled in" 

and “holy shit this actually tastes good AND I’m not hungry”

…more times than I can count.

That's Malia's work. 

Nutrition is 80% of fat loss. So Malia is literally 80% of our business.

I'm a good coach. I'm a better one because she's in this with me.

The right partner doesn't just support what you're building.

They’re a crucial part of what you’re building.

Tag the person who makes you better at what you do 👇

Cheers,
- Jimmy

PS — Malia and I made a GPT that interviews you and gives you a custom meal plan made for your biology and weight loss goals. 

Message me “MEAL” and I’ll send it over (it’s free).

(Must message me, if you comment I will miss it)

If I woke up with 30%+ body fat, here’s how I’d reveal 6-pack abs in 100 days:

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻:

- 3 meals per day
- 5g of creatine daily
- 3-6 fruits + veggies a day
- 50g+ of protein per meal
- Eat at home 80% of the time
- <5 alcoholic beverages a week
- finish eating 2-3 hours before bed
- wait 60min after waking to ingest caffeine
- swap processed snacks for whole foods (nuts, fruits, veggies)

𝗠𝗲𝗮𝗹𝘀:

You don’t need to be an expert chef to make healthy, enjoyable meals.

- Cook protein (steak, chicken, salmon)
- Include a carb source (rice, potato, quinoa)
- and fry some veggies

There’s literally 100 variations of this.

Here’s a sample day of eating (each meal takes under 15 mins to make):

Breakfast (52g protein):

- 2 whole eggs (12g protein)
- 2.5 cup Greek yogurt (40g protein)
- 1 cup mixed berries
- a bit of raw honey

Lunch (51g protein):

- 8oz chicken breast
- Sweet potato
- Large serving of greens

Dinner (50g protein):

- 8oz lean grass-fed beef
- 1/2 cup rice or quinoa
- 2 cups roasted vegetables

𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴:

- 3-4 weightlifting sessions per week
- train each muscle group 2x per week
- 45min per session
- ~5 exercises per workout
- lift close to failure

Big focus on the compound lifts:

- Squat
- Deadlift
- Bench Press
- Overhead Press
- Pull up

𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲:

- walk over 8,000 steps per day
- 30min+ of sunlight per day
- get 7+ hours of sleep at night
- drink water before every meal
- block blue light 1 hour before bed
- optional 10 min of meditation every day

𝗥𝗲𝗺𝗶𝗻𝗱𝗲𝗿𝘀:

- consistency > perfectionism
- don’t rely on motivation, build systems
- there’s no magic pill or diet, just daily choices
- bad days happen, don’t let them become bad weeks

By the way - I made a GPT that interviews you and gives you a custom meal plan based on your weight loss goals.

Message me "MEAL" and I'll send it over (it's free).

Life can only be lived 1 day at a time.

So transformation only occurs 1 small step at a time.

Don’t focus on the big outcome of losing 30-50 lbs...

Focus on becoming 1% better every day. In 100 days you’ll be amazed at what you accomplish.

Cheers,
- Jimmy

I stay between 9-15% body fat year round.
And I never:
- suffer through intense cardio
- eat Keto or Carnivore diets
- spend 2 hours in the gym

Here’s 5 dead-simple fitness rules that keep me lean (even while working 10-14 hour days):

1/ Protein first, always.

Every meal starts with 30-50g of protein.

It keeps me full, supports muscle, and makes fat loss easier.

No guessing - just a clear priority.

2/ Walk. Every. Day.

No need to destroy yourself on a treadmill.

I just hit at LEAST 10k steps a day.

Walking burns calories, improves focus, and doesn’t increase your appetite like cardio does.

Tips to walk more:

- During calls
- Get an under-desk treadmill
- Take the stairs whenever possible

3/ Lift smart

I’m not spending unnecessary time in the gym.

And neither should you.

You ONLY need 3 hours/week in the gym if you’re:

- prioritizing compound lifts
- lifting close to failure
- adding weights over time (progressive overload)

4/ 80/20 nutrition

80% of my food is whole, nutrient-dense stuff.

20% is whatever I feel like eating.

No cutting carbs.
No banning sugar.
No food guilt.

I eat for energy, not anxiety.

5/ Treat sleep like an important meeting

If it’s not in your calendar, it doesn’t happen, right?

Well… same goes for sleep.

I block off 7+ hours.
I wind down at the same time each night.
I protect my recovery like I protect my income.

Because without energy, nothing else works.

Since you read this far...

I made a custom GPT that interviews you and gives you a custom meal plan based on your biology and weight loss goals.

Message me "MEAL" and I'll send it over (it's free).

(Must message me to receive, if you comment I will miss it) 

Cheers,
- Jimmy

I'm a fitness coach.
I don't need to:
- pretend I invented eating protein
- sell you a "secret method" that's just calorie math with branding
- post shirtless bathroom selfies to prove I'm credible (only sometimes 🤷‍♂️)
- hype up peptides with an agenda to sell them
- make you feel dumb for not already knowing this stuff

I'd rather:

- show you how to eat at a steakhouse without derailing the week
- fix your sleep and stress before we even talk about supplements
- explain what's happening in your body without making it a TED talk
- get you results training 3 days a week so you still have a life
- treat you like an intelligent adult who just hasn't had the right information yet

(Btw, I made a GPT that interviews you and gives you a custom meal plan, message me "MEAL" below and I'll send it over)

I'm not here to be a guru.

I'm a normal dude who:

- fell in love with fitness
- studies this stuff OBSESSIVELY
- likes helping high-performing men dial it in

That's it.

If that's your jam, drop a follow. 

I've helped over 500 leaders and execs lose 20-50 lbs (without losing muscle) and I'm on a mission to help 1,000 more.

Cheers,
- Jimmy

We’re officially 3 months out from summer.
If you have 30 lbs to lose, follow this exact blueprint:

(This is the same system my executive clients use to get lean without sacrificing their schedule):

It runs on 4 pillars:

𝟭 — 𝗕𝗟𝗢𝗢𝗗𝗪𝗢𝗥𝗞

Most men are training hard and “eating clean”

with hidden dysfunction quietly sabotaging everything:

- Low T
- Inflammation
- Insulin resistance

Your doctor’s standard physical won’t catch them.

We run comprehensive labs so we’re never guessing.

Then build custom plans for each client’s unique:

- health markers
- starting point & goals
- lifestyle factors (work, travel)

𝟮 — 𝗙𝗟𝗘𝗫𝗜𝗕𝗟𝗘 𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡

Most diets fail because life doesn’t stop for your meal plan.

So we follow simple principles that bend (not break) when life gets chaotic.

- 80% nutrient dense whole foods
- 20% whatever you want
- client dinner & airport protocols
- no “all or nothing” regret/binge cycle

That’s how my executive clients get lean while travelling and eating out.

𝟯 — 𝗦𝗠𝗔𝗥𝗧 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚

No intense cardio or 6-day “bro splits”

Just 3 hours/week in the gym.
Training for strength, muscle and metabolic health.

So you end up stronger and leaner, not “skinny-fat”

𝟰 — 𝗔𝗖𝗖𝗢𝗨𝗡𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬 

Comfort is louder than discipline when no one’s watching.

That’s why having someone to hold you to a higher standard isn’t weakness. It’s a strategic advantage.

Every single one of the 500+ men I’ve helped started with one thing:

Asking for it.

That’s the hardest part.

The rest is just execution.

Most high-performing men get confused by the fitness industry and waste years spinning their tires.

But if you want to finally lose the weight with a proven and sustainable system,

I made a GPT that interviews you and gives you a custom meal plan based on your biology and weight loss goals.

Comment "MEAL" and I'll send it over (It's free).

Cheers,
- Jimmy

Most executives still don’t believe this:
Sitting is the new smoking.

If you spend 6+ hours/day in a chair,

You’re quietly destroying your body.

→ Tight hips
→ Slow metabolism
→ Back & neck pain
→ Low energy and brain fog
→ Weight gain around the belly and face

6 rules to get lean & pain-free (even if you’re always working):

𝟭/ 𝗦𝘁𝗼𝗽 𝗹𝗲𝘁𝘁𝗶𝗻𝗴 "𝗯𝘂𝘀𝘆" 𝗯𝗲 𝘆𝗼𝘂𝗿 𝗲𝘅𝗰𝘂𝘀𝗲

I've helped hundreds of busy professionals lose 20-50 lbs while working 60+ hour weeks.

The problem isn't your schedule.

It's your system.

You need a realistic plan that fits into your actual life,

not some fantasy routine designed for fitness influencers.

𝟮/ 𝗠𝗮𝘀𝘁𝗲𝗿 𝘁𝗵𝗲 𝗱𝗲𝘀𝗸 𝘀𝗲𝘁𝘂𝗽

- Use a standing desk (alternate 30 min sitting/30 min standing)
- Set a timer to force posture resets every 30 minutes
- Keep protein-rich snacks in your drawer (not sugar)
- Monitor at eye level, always
- Take movement breaks every hour (walk for 5 mins)

𝟯/ 𝗧𝘂𝗿𝗻 𝗺𝗲𝗲𝘁𝗶𝗻𝗴𝘀 𝗶𝗻𝘁𝗼 𝗳𝗮𝘁-𝗯𝘂𝗿𝗻𝗶𝗻𝗴 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀

Walking 7,000-10,000 steps per day is the goal.

When you can, take your zoom calls while walking.

Get an under-desk treadmill or simply pace your office.

You’ll inspire your colleagues and your waistline will thank you.

𝟰/ 𝗙𝗼𝗿𝗴𝗲𝘁 𝗮𝗯𝗼𝘂𝘁 𝗰𝗮𝗿𝗱𝗶𝗼

And lift weights 3-4x per week instead.

- Compound movements (squats, deadlifts, presses)
- Progressive overload (adding weight slowly)
- 45 minutes of focused work (not 2-hour gym sessions)

Cardio only burns calories while you're running.

Muscle burns calories 24/7.

𝟱/ 𝗙𝗶𝘅 𝘆𝗼𝘂𝗿 𝗳𝗼𝗼𝗱, 𝗳𝗶𝘅 𝘆𝗼𝘂𝗿 𝗹𝗶𝗳𝗲

- Protein first at every meal (50g minimum)
- No liquid calories (stick to black coffee, water, or sparkling water)
- Two alcoholic drinks weekly MAX

No extreme diets. Just consistent habits.

𝟲/ 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗼𝗿 𝘄𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗱𝗶𝗲

The busier you are, the MORE you need recovery:

- 7-8 hours of non-negotiable sleep
- Blue light blockers after 8pm
- 10 minutes of stretching before bed
- One full day with no work emails

Remember: your digestive system, hormone production, and metabolism all get destroyed without adequate recovery.

PS - I made a GPT that interviews you and gives you a custom meal plan based on your biology and weight loss goals.

Message me "MEAL" and I'll send it over. It's free.

(Must message me to receive, if you comment I will miss it) 

Cheers,
- Jimmy

If your doctor starts using words like “pre-diabetic,”
do this immediately:

1/

𝗖𝘂𝘁 𝗼𝘂𝘁 𝗹𝗶𝗾𝘂𝗶𝗱 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗹𝘆

Liquid sugar spikes your blood glucose faster than anything else. Stick to water, black coffee, and unsweetened tea.

2/ 

𝗪𝗮𝗹𝗸 𝟭𝟬-𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗮𝗳𝘁𝗲𝗿 𝗲𝘃𝗲𝗿𝘆 𝗺𝗲𝗮𝗹

Post-meal walks dramatically improve glucose disposal. Your muscles soak up the sugar from your bloodstream instead of letting it circulate and damage your cells.

Even a short walk after eating can reduce blood sugar spikes by 30-40%.

3/

𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝘁 𝗲𝘃𝗲𝗿𝘆 𝗺𝗲𝗮𝗹 (𝟰𝟬𝗴 𝗺𝗶𝗻𝗶𝗺𝘂𝗺)

Protein slows down glucose absorption and keeps you full longer.

This prevents the blood sugar rollercoaster that's destroying your insulin sensitivity.

4/ 

𝗟𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝟯𝘅 𝘄𝗲𝗲𝗸𝗹𝘆 (𝘁𝗵𝗶𝘀 𝗶𝘀 𝗰𝗿𝗶𝘁𝗶𝗰𝗮𝗹)

The more muscle you have, the better your body handles carbohydrates. Strength training improves insulin sensitivity more than any medication can.

Focus on: squats, deadlifts, presses, rows. Big compound movements.

5/ 

𝗚𝗲𝘁 𝘆𝗼𝘂𝗿 𝗳𝗮𝘀𝘁𝗶𝗻𝗴 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝘁𝗲𝘀𝘁𝗲𝗱 (𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗴𝗹𝘂𝗰𝗼𝘀𝗲)

Most doctors only test fasting glucose and A1C.

But fasting insulin tells you how hard your pancreas is working to keep blood sugar normal.

High fasting insulin (above 5-7 µIU/mL) means you're already insulin resistant, even if your glucose looks "fine."

6/

𝗦𝘁𝗼𝗽 𝗲𝗮𝘁𝗶𝗻𝗴 𝟯 𝗵𝗼𝘂𝗿𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱

Late-night eating when you're sedentary keeps insulin elevated all night.

This prevents your body from burning fat and keeps you in storage mode.


Pre-diabetes isn't a life sentence. It's a warning.

You can reverse it with the right approach.

I made a custom GPT that interviews you and gives you a custom meal plan based on your biology and weight loss goals.

Message me "MEAL" and I'll send it over (it's free).

(Must message me, if you comment I'll miss it)

Cheers,
- Jimmy

Busy leaders:
If you can't see your abs, 
it's not a crunch problem.

It's a biology problem.

And no one's going to tell you that because "do more crunches" is easier to sell than "fix your testosterone and insulin sensitivity."

Here's what's actually happening...

Your body has been running on take-out, broken sleep, and cortisol for 15 years. It's not burning fat - it's hoarding it. Like your body read one article about a recession and started panic-buying.

Your metabolism is doing exactly what it thinks you're asking for.

You want it gone? 

Stop stressing over the newest peptide.

My client Mike was doing cardio 6 days a week at 213 lbs. Peloton every morning. Gained weight.

We flipped the approach. 175 in 5 months.

Lift heavy things 3x a week.
Eat more protein than you think you need.
Sleep like it's your job.
Walk after meals.
Micronutrients.
Calorie deficit.

Simple. Boring. But it works.

Your abs are under there. Your hormones are just hiding them from you.

PS - I made a GPT that interviews you and gives you a custom meal plan based on your biology and weight loss goals.

Message me "MEAL" and it's yours. I'll send it over for free.

(Must message me to receive, if you comment I will most likely miss it)

Cheers,
- Jimmy

Your dad bod is a $3 trillion industry.

The trick is to stop being a customer.

--

Message me "MEAL" and I'll send you a GPT that interviews you and gives you a custom meal plan based on your weight loss goals.

Cheers,
- Jimmy

Dad Bod Industry.pdf

Your doctor says “everything’s fine”
But can't see the invisible condition causing:
- Heart disease
- Alzheimer’s
- Diabetes
- Obesity 

It’s called Insulin Resistance.

40% of American adults have it. Some studies even say 80%.

Out of the 500+ guys I've worked with, that number is closer to 90%.

Most have no idea.

Even more have no idea what it is and why the hell it matters.

Here’s what you need to know:

1/

𝗪𝗵𝗮𝘁 𝗶𝘀 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲?

Insulin moves sugar from your blood into your cells for energy.

But when you become insulin resistant -

Your cells stop responding to insulin.

So your pancreas pumps out more and more insulin to keep your blood sugar in check.

This chronic state of elevated insulin:

- damages blood vessels
- drives up blood pressure
- sets off a cascade of inflammation
- burns out your pancreas (leading to diabetes)
- promotes fat storage (especially around your organs)

This isn't a minor metabolic issue. 

It's a slow-moving catastrophe that your doctor won't catch until you're already sick.

2/

𝗪𝗵𝘆 𝘆𝗼𝘂𝗿 𝗱𝗼𝗰𝘁𝗼𝗿 𝗺𝗶𝘀𝘀𝗲𝘀 𝗶𝘁:

On the surface, everything looks “fine”.

Your doctor will test blood sugar and it’ll look "normal."

But underneath?

Your body is screaming for help. It's working overtime pumping out insulin just to maintain that "normal" reading.

Guys can have it for years before doctor’s finally notice.

But the damage is already being done.

3/

𝗦𝗶𝗴𝗻𝘀 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗶𝘁:

→ Belly fat that won't budge
→ Constant sugar and carb cravings
→ Always hungry even after eating
→ Energy crashes after meals
→ Chronic fatigue
→ Brain fog

4/

𝗛𝗼𝘄 𝘁𝗼 𝗿𝗲𝘃𝗲𝗿𝘀𝗲 𝗶𝘁:

The approach depends on your specific biology.

This is why we run comprehensive tests on my clients.

But a few things typically help:

→ Lose 10% of your body fat
→ Strength train 3-4x per week
→ Walk after all your meals
→ Start your meals with eating your protein
→ Sleep 7-9 hours per night

My client Stephen was Type 2 diabetic with A1C at "stroke and heart attack levels."

Now he’s over 40 lbs lighter with “very good” A1C and a clean bill of health.

Reversed his diabetes completely.

PS - If you’re serious about losing the belly fat and reclaiming your drive…

I’ll send you a free training that covers the exact framework I use to help my clients lose 20-30 lbs in 120 days (without blowing up their schedule).

Comment “LEAN” and I’ll send it over.

Just talked to a guy who’s afraid to look at his bloodwork.

And another who hasn’t stepped on the scale in years.

Same reason for both:

“I know it’s going to be bad”

The wild thing is both these guys know what's in their 401k and their kid's college fund. They'd never let a problem quietly compound in their finances.

But their own body? They'd rather not know.

Man… that logic is backwards.

Blood pressure doesn't go down because you skipped the doctor. Testosterone doesn't come back because you ignored it. The problem doesn't pause while you figure out a better time to deal with it.

It compounds. And every month you wait it gets harder to face.

You wouldn't avoid opening your banking app because you're nervous about what you'll see. You'd look anyway - because ignoring a low balance doesn't stop the bills from coming.

Your health is no different.

To your strength and health,
- Jimmy

PS - I made a GPT that interviews you and gives you a custom meal plan based on your biology and weight loss goals.

Message me “MEAL” and I’ll send it over (it’s free).

(Must message to receive, if you comment I'll miss it)

McDonald's French fries in Europe: 4 ingredients.

In America: More than 10.

Including:
- preservatives
- "natural" beef flavor
- dimethylpolysiloxane (??)

Same chain. Same menu item. Different decision about what goes in your body.

50 years ago, 13% of Americans were overweight. Today it's 75%.

Your body didn't change. The food did.

Portions grew. Seed oils replaced real fats. Corn syrup ended up in everything. 

Then when you gained weight, someone sold you a diet book explaining what YOU were doing wrong.

That's bullshit.

Your body isn't broken. It's responding exactly the way it should - to inputs it was never designed to handle.

𝗛𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗳𝗶𝘅𝗲𝘀 𝗶𝘁:

→ Move more than your environment asks you to

Your grandpa didn't have a step goal. He was just active by default. 8k+ steps daily. Take calls while walking. Walk after meals.

→ Eat food with one ingredient

If you can't picture what it looked like before it was packaged, skip it. Real fats - butter, olive oil, ghee. Protein at every meal. Nothing with a mascot on the box.

→ Stop fighting your environment

Your willpower is "broken" because it can't beat DoorDash or the chips in your kitchen. Keep whole foods in the house. Make clean eating the obvious choice.

Corporations want you confused because confused people are better customers.

Scrap all that - You just need to exercise, eat real food, and sleep like it matters.

PS - I made a GPT that interviews you and gives you a custom meal plan based on your weight loss goals and biology.

Message me"MEAL" and I'll send it over (it's free).

(It's trained on the principles 500+ men used to get lean)

Cheers,
- Jimmy

Got a text from a client at 9:14pm on a Wednesday.

"Hey man... can we talk?"

My stomach dropped.

I've been doing this long enough to know that means one of two things - he's about to tell me it's not working, or he's about to quit. Probably both.

I sat there for a second. Ran through the past few weeks. 

Was he tracking his food? Kinda. Was he hitting his workouts? Mostly. 

He was losing weight at a rate of about 1.4 lbs per week. It could be a touch faster. But that’s a really solid rate if you want to keep it off for good.

I texted him back.
He replied right away.

"I just want you to know... you're the first coach who's ever actually explained WHY."

Wait.

"Every other guy just handed me a plan and said 'trust the process.' You showed me what was happening in my body. You walked me through my labs. You treated me like I had a brain."

Here's the thing about guys like him - attorneys, engineers, execs, guys who are used to KNOWING things - they don't just want to be managed. They want to understand.

Tell them what to do, they comply (most of the time…)

Show them WHY it works... they lock in.

That text reminded me why I do this the way I do it.

My clients don't need a cheerleader.
They need a coach who respects their intelligence.

PS - If you're eating right, training hard, and still not losing weight - something specific is broken.

I just shot a free training that shows exactly how I identify that bottleneck in all my clients (over 500 high-performing men so far).

Comment “LEAN” and I’ll send it over.

Cheers,
- Jimmy

A client told me last week: "Your program is incredible."

I hate hearing that.

Not because I don't appreciate it (I do)... But because it's not really a “program” at all.

There's no secret sauce. No proprietary framework I invented. No discovery that the rest of the fitness industry is somehow missing.

It's just scientific first principles. Stuff that's been agreed on for decades. 

Caloric balance. Muscle protein synthesis. Progressive overload.

I didn't create any of that… I can't patent it…

What I actually do is look at your specific constraints - your travel schedule, your client dinners, your health markers, your work hours - and figure out how to apply the first principles to your ACTUAL life. Based on what the science already says.

(By the way - I made a GPT that interviews you and gives you a custom meal plan based on your constraints and weight loss goals. Comment "MEAL" and I'll send it over)

Dusty said it better than I can. 

64-year-old CEO. Came to me at 255 lbs after a double hip replacement and told me straight:

"The hype is meaningless at my age. Just show me the data - tell me what to do, and I’ll test it”

He tested it. Lost 35 lbs in 5 months. Could barely walk a lap when we started and now he can do 10 miles.

No magic method you can only get from me. Just first principles applied to YOUR life.

If you’re looking for some kind of “get lean quick” magic pill, keep scrolling.

If you’re looking for advice on how to lose weight realistically & sustainably, I’m your guy.

Cheers,
- Jimmy

Spent 20 years holding a team accountable.
Still can't hold himself to 3 workouts a week.

That was the reality for my client (let’s call him D).

He saw a photo from a guys' trip. Him and three fit friends. Guys he used to keep pace with. But the difference was... hard to ignore.

That was enough for him to reach out.

And I knew exactly how to help (I'll show you in a second).

You see D ran high-level client relationships for 27 years in commercial insurance. Responsible for team performance, growth, seven-figure accounts.

But at home he was on the couch eating Doritos from 6pm to midnight.

He wasn’t lazy or undisciplined in his career. FAR from it (he’s a legend).

He knew how to set a standard for himself and his team, but he never put his health on the list.

So I simply had D start treating his body like one of his accounts:

-> Planned his meals the way he planned his week
-> Showed up to the gym the way he showed up for his clients

26 lbs gone in 4 months. Still dropping 💪

The guys who are hardest on themselves about not having discipline... usually have more of it than anyone in the room.

They just never turned it on themselves with the right system & accountability.

Cheers,
- Jimmy

PS - I'm looking for a few more busy leaders like D who are ready to finally treat their body the same way they treat their career.

- Lose 20-30 lbs in 4 months
- Proven results from over 500 men
- Only 3 hours/week required, no BS diets

Message me "FIT" and let's chat about getting you lean in time for Summer.

Harsh truth: You can’t eat whatever you want anymore. If you’re a man over 40 trying to lose weight, read this:

1/

𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗶𝘀𝗻'𝘁 𝗼𝗽𝘁𝗶𝗼𝗻𝗮𝗹 𝗮𝗻𝘆𝗺𝗼𝗿𝗲 - 𝗶𝘁'𝘀 𝗺𝗮𝗻𝗱𝗮𝘁𝗼𝗿𝘆

At 25, you could get away with a bagel for breakfast. At 45? That's a one-way ticket to muscle loss and constant hunger. 

Target 50g+ protein per meal from eggs, chicken, steak, salmon, and Greek yogurt - not protein bars or plant-based garbage.

2/

𝗬𝗼𝘂𝗿 𝗰𝗮𝗿𝗯 𝘁𝗼𝗹𝗲𝗿𝗮𝗻𝗰𝗲 𝗵𝗮𝘀 𝗱𝗿𝗼𝗽𝗽𝗲𝗱 - 𝗱𝗲𝗮𝗹 𝘄𝗶𝘁𝗵 𝗶𝘁

Your body doesn't process carbs like it used to, making it easier to store them as fat. Earn your carbs through training, time them around workouts, and focus on rice, potatoes, and oats. 

(By the way - I made a GPT that interviews you and gives you a custom meal plan based on your time constraints and weight loss goals. Comment "MEAL" and I'll send it over)

3/ 

𝗔𝗹𝗰𝗼𝗵𝗼𝗹 𝗶𝘀 𝗱𝗲𝘀𝘁𝗿𝗼𝘆𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀

That nightly whiskey or weekend beers are wrecking your testosterone, spiking cortisol, and disrupting your sleep.

4/ 

𝗠𝗲𝗮𝗹 𝘁𝗶𝗺𝗶𝗻𝗴 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝘆𝗼𝘂 𝘁𝗵𝗶𝗻𝗸

Skipping breakfast and crushing 2,000 calories at night is tanking your cortisol and screwing with your blood sugar. 

5/ 

𝗙𝗼𝗼𝗱 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗺𝗼𝗿𝗲 𝗮𝘀 𝘆𝗼𝘂 𝗮𝗴𝗲

Processed foods spike inflammation, mess with your gut, and make recovery impossible. 80% of your food should come from grass-fed meats, wild-caught fish, eggs, vegetables, rice, potatoes, and healthy fats. 

6/ 

𝗬𝗼𝘂 𝗰𝗮𝗻'𝘁 𝗼𝘂𝘁-𝘁𝗿𝗮𝗶𝗻 𝗮 𝗯𝗮𝗱 𝗱𝗶𝗲𝘁 

At 25, you could eat like shit and burn it off in the gym. At 45, your recovery capacity has dropped and nutrition is 80% of your results. 

tl;dr

Getting lean after 40 isn't the same as it was at 25.

But when you adjust your nutrition to match your current biology...

Energy comes back. 
Fat loss becomes predictable. 
And you finally build a physique you're proud of.

Comment "MEAL" for that meal planner GPT if you want it.

Cheers,
- Jimmy

taplio

The Battle

Adam Fairhead

Jimmy Mackey

Followers

Posts

Engagements

Likes

Performance ScoreJimmy Mackey's LinkedIn Performance

Ready to grow your LinkedIn presence?

taplio

The Battle

Adam Fairhead

Jimmy Mackey

Followers

Posts

Engagements

Likes

Performance Score.css-goub6s{font-size:var(--chakra-fontSizes-md);font-weight:500;color:var(--chakra-colors-gray-600);display:block;margin-top:var(--chakra-space-1);}Jimmy Mackey's LinkedIn Performance

Ready to grow your LinkedIn presence?

Performance ScoreJimmy Mackey's LinkedIn Performance