Garrett Laidler

SEO Houston Pros

A results-driven, award-winning Growth Marketing Expert with an entrepreneurial mindset, specializing in SEO and digital marketing. Over 10 years of experience in developing and executing innovative, growth-focused strategies for multimillion-dollar businesses. Recognized as one of the top SEO experts in the U.S., leading teams to generate over $3.2 Million in annual revenue and successfully optimizing marketing campaigns to achieve conversion rates five times the industry average. Passionate about delivering exceptional results through strategic planning, data-driven analysis, and a highly collaborative approach.

Leading a team of top SEO specialists, content writers, sales professionals, designers, and developers in growing company revenue by 300% within the first three years.

• Implemented strategic marketing campaigns that resulted in a 200% increase in qualified leads and organic search traffic
• Successfully introduce new services and offerings, establishing the company as a leading innovator in the SEO industry
• Oversee the analysis and optimization of marketing channels, improving ad spend efficiency and ROI by over 40%
• Pioneer innovative SEO methodologies in local, national, and international markets, positioning the company as an industry leader

CEO & Executive SEO Expert

Are you struggling to outshine competitors in your local market because you're not visible on Google's top spots? At SEO Houston Pros, we specialize in transforming your online presence. From mom-and-pop shops to Fortune 500 companies, we cater to businesses of all sizes. 

We understand that every business is unique, which is why we offer tailored SEO strategies to meet your specific needs. Whether it's improving your ranking on Google, creating engaging content, or managing your online reputation, we've got you covered. 

With over a decade of experience in SEO, we're adept at studying Google's updates and employing white-hat strategies. We're not just an SEO agency; we're your partners in building a digital empire. We ensure your business is portrayed exactly how you provide your products or services to your clients, translating it into a digital platform. 

We understand your pain points - from lack of visibility, low traffic, to inadequate leads. But worry no more! Our expert team is here to turn your challenges into opportunities. We focus on improving your online exposure through effective SEO tactics, robust PPC management, and active social media marketing. 

Our services include Organic SEO, Local SEO, PPC, Website Design, Reputation Management, Social Media Marketing, Video Production & Marketing, Google Guarantee Verification, Influencer Marketing, Online Review Management, and Website Audits. 

At SEO Houston Pros, your success is our success. Let's connect and push your business to new heights! #SEO #HoustonSEO #DigitalMarketing #OnlinePresence #PPC #SocialMediaMarketing.

Chief Marketing Officer

Found Me Online

Dynamic and results-driven Chief Marketing Officer with 10 years of experience in ecommerce and marketing. Skilled in developing and executing strategic digital marketing campaigns to drive customer acquisition, retention, and revenue growth. Adept at leading cross-functional teams and optimizing operational processes to maximize efficiency and profitability. Committed to delivering exceptional results through innovative strategies and a deep understanding of industry trends.

CEO, Chief Marketing Officer, & Executive SEO Expert

Directing the next chapter of a successful SEO consultancy, leveraging existing resources to expand clientele across industries and markets.

• Develop and execute an organization-wide A/B testing plan to enhance the performance of SEO campaigns and increase client acquisition
• Designing lifecycle marketing strategies to improve customer retention and lifetime value, driving revenue growth by 50%
• Establish the agency as a leading expert in account-based marketing programs
• Develop partnerships with key industry influencers, amplifying the company's reach and visibility

CEO, Chief Marketing Officer & Executive SEO Expert

Did you know Google is moving all it's search results over to local exposure?  Did you also know that 82%+ of all searches done online are from mobile devices from consumers shopping and search for companies "near me"?  What does this mean for your company and new business?  Let's answer that question with a simple response.  IF YOU AREN'T FOUND LOCALLY IN THE MAPS ON GOOGLE YOU CAN'T BE FOUND FROM THE MAJORITY OF YOUR CLIENTS......PERIOD!

The internet is changing, and Google is trying to cater more to the consumer.  They want to help consumers find businesses locally that can provide what they are looking for quickly, and match them up with a company that is nearby that can help them with their wants and needs.

Found Me Online is a premier Google Local Guide Ambassador and local SEO services expert.  We pride ourselves at knowing when changes are coming in the online arena and get ahead of the curve.  We have an iron-clad game plan that is showing our clients a 60%+ increase over their traditional SEO campaigns, and online marketing efforts.

Let's face it organic SEO is dying. If you don't shift now to a local SEO marketing expert, you will have to spend thousands, if not hundreds of thousands of dollars to catch up to beat your competition.  You can't run a marathon without training, just like a doctor can't give you a good prognosis of your symptoms without running tests.

Found Me Online is the reason Google keeps changing their algorithms because we love to break traffic boundaries. We are a full-service digital marketing company and advanced SEO agency with a focus on results. We build your blueprint for your own online DNA. We tackle your model with an omnichannel approach to ensure that your clients can't say NO to scheduling that sales meeting with you!

Ready to see what the 1%ers are doing?!  Let us Show YOU!

#localseo
#localseoexpert
#localseoagency
#localseostrategy
#GoogleMaps
#marketing

OMNI-CHANNEL Marketing Expert

Transform your company's online presence with targeted strategies? 🎯 | Follow for exclusive SEO & AI secret tactics | AI Specialist & Leading SEO Architect for Brands | Rocketed various companies to Google's top spot 🚀

Struggling to scale your business? Confronting the ever-evolving landscape of digital marketing and SEO yet feeling lost in the vast sea of change?

Whether you're a mom-and-pop shop or a Fortune 500 giant, it's a common pain point to keep up with digital transformations, attract and retain top marketing talent, and drive an optimal ROI for marketing activities.

Complex recruitment processes, skill mismatches, rapidly changing market conditions, data privacy concerns, and ensuring a seamless integration of marketing technologies – these challenges can all weigh you down and stunt your growth potential.

Welcome, you've found your solution! As a visionary and seasoned CEO, CMO, and SEO specialist, I tackle these issues head-on to skyrocket your business to success.

Through comprehensive solutions, I ensure your digital marketing strategies align with industry trends, meet your ROI goals, and address your company's specific pain points. My extensive network connects you with top talent, my expertise simplifies recruitment, and my innovative approach to marketing navigates you through the complex digital world.

Drawing on a wealth of experience in boosting revenues, developing marketing strategies, and leading successful SEO agencies, I provide unique insights and practical solutions to overcome the hurdles you face.

What's in it for you?

1. Streamlined marketing strategies aligned with the latest industry trends.
2. Maximization of marketing ROI and efficient budget allocation.
3. Seamless integration of your marketing technology stack.
4. Proven tactics to attract and retain top marketing talent.
5. Guidance to ensure data privacy and security.

Got doubts? 

It's natural. But remember, tackling today's rapidly evolving marketing world requires more than in-house expertise. It demands a visionary approach I've honed over years of diverse experience.

Ready to take the leap? 

Reach out today, and let's start the conversation! Together, we'll drive your business toward unparalleled growth and success.

Oliver Anwar

Elite Health Specialist To CEOs & Entrepreneurs • Transformed 100s of entrepreneurs & high performers' lives • 100,000+ followers on Twitter

Most executives sacrifice their health building their business.

I help them reclaim it without leaving the business.

I'm Oliver Anwar, Executive Health Coach and Founder of Elite Performance.

I specialize in helping CEOs, founders, and executives drop 20-40 lbs, optimize their hormones, and rebuild unstoppable energy through precision protocols that fit their schedule, not some cookie-cutter fitness plan.

Here's the reality:

At 40+, your body doesn't respond like it did at 25.

You can't out-work a broken metabolism. 

You can't out-hustle low testosterone. And you can't out-discipline chronic stress.

Most health coaches give you workouts and meal plans.

I give you biology.

We optimize your hormones. We track your bloodwork. We engineer your nervous system for peak performance.

And we do it in a way that works around client dinners, travel, and 60-hour weeks.

I've worked with executives at: 

• Amazon 
• McKinsey 
• Accenture 
• Meta 
• Shopify 
• Tinder 
• Microsoft 
• Pfizer 
• Solana 
• X 

What my clients get:

✔ Drop 20-40 lbs of fat and keep it off
✔ Optimize testosterone and cortisol through bloodwork-backed protocols
✔ Reclaim energy, focus, and drive without sacrificing business performance
✔ Build a system that sustains results for life, not just 12 weeks

If you're a CEO, founder, or executive who refuses to accept "good enough" health:

→ Book a strategy call: https://calendly.com/theworkercoach/vip-worker-discovery-call
→ Join 10,000+ leaders in my weekly newsletter: https://fitnessforentrepreneurs.com/newsletter
→ Follow me for daily insights: LinkedIn (here), Twitter @theoliveranwar, Instagram @theoliveranwar

Results guaranteed or you don't pay.

Let's build something elite.

Chief Executive Officer

I don’t care how old you are. 

The belly fat has to go.

Here's my science-backed advice for losing it ASAP:


1) Train for muscle, not calories

Past 40, you lose 3-8% of muscle mass per decade.

This tanks your metabolism and makes fat storage worse.

Lift heavy compound movements 3-4x per week:

• Squats
• Deadlifts
• Presses and rows

Your muscles are metabolic furnaces that burn fat even while you sleep.


2) Fix your cortisol problem

That belly fat isn't just from beer and pizza.

Chronic stress floods your body with cortisol, which signals your body to store visceral fat around your organs.

High-stress job + poor sleep + overtraining = stubborn gut that won't move.

• Sleep 7-8 hours
• Walk 8,000+ steps daily
• Stop grinding yourself into the ground at the gym


3) Eat protein like your life depends on it

After 40, you need 1g per pound of body weight minimum to maintain muscle and control hunger.

Most men eat half that.

Protein:

• Increases satiety
• Preserves lean mass during fat loss
• Highest thermic effect of all macros

Start every meal with 30-40g of quality protein before you touch anything else.


4) Stop eating like a college kid

Your insulin sensitivity isn't what it was at 25.

That metabolism that let you eat whatever you wanted?

It's gone.

• Cut liquid calories
• Prioritize whole foods
• Time your carbs around training when your muscles actually need them

Your body composition now depends on nutrient quality, not just quantity.


5) Get your testosterone checked

Low T accelerates muscle loss, increases fat storage (especially around the midsection), kills energy, and destroys recovery.

If you're tired, losing strength, and gaining belly fat despite training:

Get full hormone panels done.

Optimizing testosterone through training, sleep, nutrition and potentially TRT changes everything.


6) Walk more than you lift

Daily walking is the most underrated fat loss tool for men over 40.

It burns fat without spiking cortisol, improves insulin sensitivity, and doesn't interfere with recovery.

10,000 steps > another HIIT session that leaves you wrecked for three days.

Low-intensity movement compounds daily and actually works long-term.


The fix (90 days):

• Heavy compound training 3-4x/week
• 8,000+ daily steps
• 1g protein per pound of body weight
• Cut liquid calories
• Get testosterone + full hormone panels
• Prioritize sleep (7-8 hours)

Do this for 90 days and your body composition transforms.


If you're an executive over 40, gaining belly fat despite training, and ready to actually fix it:

💬 DM "BELLY"

I'll show you the exact protocol to drop 20-40 lbs in less than 3 hours per week.

Chief Health Officer | I help CEOs & founders drop 20-40 lbs and optimize hormones using science-backed protocols without sacrificing their business | Trusted by 500+ executives @ Amazon, Meta, Tinder, Shopify, Accenture

Adele lost 100 lbs and people hated her for it.

Not because of how she looked.

Because she threatened their identity.

When Adele was bigger, her fans could say: "She's comfortable with who she is."

Now that she's thriving? Suddenly she's "trying too hard," "lost her realness."

The truth: She got better. And they couldn't stand it.

Twitter was flooded with hate. Reddit threads calling her "fake." Her transformation threatened the narrative people had of her.

Her transformation was a mirror.


When people saw Adele level up, they saw themselves staying the same.

And that's uncomfortable.

So they attacked her to protect their own choices.

This is why most people stay mediocre.

Not because they can't change.

Because their environment punishes change.


Here's what's actually true:

Most people wait for permission.

Winners don't.

Personal ownership isn't selfish. It's responsibility.

The best version of you will always threaten the worst version of them.

If people hate you for leveling up, that's their journey, not yours.


💬 DM "LEVEL"

I help executives build sustainable transformation: drop 20-40 lbs, optimize hormones, and actually keep it off.

Most people don’t age.

They just let themselves go.

It’s not genetics.
It’s not bad luck.
It’s years of poor choices catching up.

People blame aging for:

• Low energy
• Joint pain
• Slower metabolism
• Brain fog

But the truth?

• Poor diet = chronic inflammation.
• No training = muscle loss and weakness.
• Bad sleep = accelerated aging.
• High stress = low testosterone, rapid decline.

Some 40-year-olds look and move like they’re 60.
Some 60-year-olds are in better shape than 30-year-olds.

It’s not about age.
It’s about how you treat your body.

The fix?

• Strength train 3-5x per week.
• Eat for longevity (protein, micronutrients, whole foods).
• Optimize sleep like your life depends on it.
• Manage stress before it destroys you.

Most people let time break them down.
The elite engineer their health.

Aging is optional.

Which side will you choose?


If you're an executive or founder over 40 who refuses to accept decline as "normal":

💬 DM "PERFORM"

I'll show you the exact system my clients use to drop 20-40 lbs and optimize their hormones, without sacrificing their business.

If I woke up 45 lbs overweight…

Below would be the grocery list, meals, workouts, and routine I'd use to get my body back in 90 days:


First the grocery list:

Proteins:

• Chicken breast
• Turkey breast
• Lean beef
• Salmon or white fish
• Eggs
• Greek yogurt (plain, low-fat)
• Cottage cheese

Carbs:

• White potatoes
• Sweet potatoes
• Oats
• Rice (brown or white)
• Quinoa

Veggies:

• Broccoli
• Spinach
• Brussels sprouts
• Beets
• Mixed greens (for salads)

Fats:

• Olive oil
• Avocados
• Nuts (almonds, walnuts—in moderation)

Others:
• Berries (blueberries, strawberries)
• Apples
• Coffee (black)
• Spices (garlic, turmeric, pepper—for flavor without calories)
• Supplements: Creatine, vitamin D, magnesium, omega-3s

Shop once a week and stick to the store perimeter.

The rest is just processed junk.


Next: Meals.

Breakfast (400-500 cal, 40-50g protein):

• 4 eggs scrambled with spinach + 1 cup oats + black coffee

Lunch (500-600 cal, 50g protein):

• Grilled chicken breast (6oz) + white potatoes (medium) + broccoli + olive oil drizzle

Dinner (500-600 cal, 50g protein):

• Baked salmon (6oz) + quinoa (1 cup cooked) + mixed greens salad with olive oil

Snacks (200-300 cal each, 20-30g protein):

• Greek yogurt with berries
• Cottage cheese + apple
• Protein shake (if needed, post-workout)

• Drink 3-4 liters of water daily.
• No snacking after 7pm.
• One high-carb day every 2 weeks for a reset (add extra potatoes or rice).
• When fat loss plateaus, drop 100 calories/day for a week.
• Skip the alcohol because it poisons progress.


Now the workouts…

• Prioritize weights over cardio.
• Lift 45-60 min, 4-5x/week.
• Focus on compounds to build muscle and boost metabolism.
• Split: Push/Pull/Legs (repeat).

Push Day:

• Bench press: 3x8-12
• Overhead press: 3x8-12
• Tricep dips: 3x10-15
• Lateral raises: 3x12-15

Pull Day:

• Deadlifts: 3x6-10
• Pull-ups or rows: 3x8-12
• Bicep curls: 3x10-15
• Face pulls: 3x12-15

Leg Day:

• Squats: 3x8-12
• Lunges: 3x10/leg
• Calf raises: 3x15
• Leg press or extensions: 3x10-15
• Add 1-2 short HIIT sessions/week (10-15 min sprints or skipping) if needed.

Progressive overload:

• Increase weight/reps each week.
• Deload every 6 weeks to recover.


Finally, the routine.

This ties it all together for sustainability.

Daily:

• 7-8+ hours sleep
• 10k steps (walk outside for sunlight and mental clarity)
• Morning sunlight (15 min) to set circadian rhythm
• Diaphragmatic breathing during workouts for core stability

Weekly:

• Train 3-5 days
• Meal prep Sundays
• Track progress: Weigh-in weekly, photos monthly
• Supplements: Creatine (5g/day), vitamin D (if deficient), magnesium for recovery

________

P.S. I'm looking to help 3 executives or founders:

🔥 Drop 30 lbs of fat
💪 Gain 5-10 lbs of muscle
🚀 Skyrocket their energy in 3 hours per week 

Want in?

💬 DM me the word “LEAN” and let’s chat

(Results guaranteed or you don’t pay)

Most men feel like sh*t by 40.

But these 5 habits reverse everything:

Here’s how they work:


You think “just getting older” is normal.

You’re wrong.

Most men feel terrible by 40, but it’s not age (it’s habits).

Here’s what to do:

• Notice recent belly growth.
• Look at your dad’s health path.
• Check your current energy levels.
• Track mood swings and irritability.

You’re not doomed to decline. You can change your story.

Here’s how:


What to never do when you want to age well and why. (If you get this wrong, you’ll feel older than you are.)

Sleep quality tanks after 35.

Stress and habits wreck recovery time.

• Stick to a sleep schedule
• Sleep 7-9 hours every night
• Keep bedroom cold and dark
• No screens one hour before bed

Sleep is the greatest form of meditation.


The easiest way to upgrade your health is to fix your food.

Most men eat like teenagers.

Convenience trumps health every time.

Here’s the fix:

• Eat protein at every meal (30g+)
• Drink water, not liquid calories
• Add vegetables to two meals
• Plan tomorrow’s food tonight

Food is fuel.

And small changes power big transformations.


There are millions of men who skip exercise…

But only a few thrive after 40.

Learn how to leverage movement to unlock energy:

Your body craves movement daily. We evolved to hunt, not sit still.

• Walk 8,000 steps daily
• Lift weights twice weekly
• Stand up and move every hour
• Stretch for five minutes after waking

Motion creates emotion.

Strong bodies build strong minds.


How to manage stress like a high performer 
(without quitting your job or moving to the woods).

• Breathe deeply for one minute hourly
• Schedule daily worry time
• Say no to non-essentials
• Create morning quiet time

Stress management isn’t soft. It’s the key to peak performance.


If you want to feel great at 40 and beyond, then you must master these five habits.

Reverse the damage with this plan:

• Prioritize sleep above entertainment
• Eat protein before carbs
• Move every single day
• Manage stress like your life depends on it
• Track weekly progress in a journal

Men who win at 40 play the long game.

Start now.


If you're an executive or founder over 40 who wants a system built around your biology, not just a generic plan:

💬 DM "FIT"

I'll show you how my clients drop 20-40 lbs without sacrificing their business.

Alex came to me at 42. 

Built a thriving finance firm. 

But his body was telling a different story.

He trained hard. Ate "healthy." 

Yet he was exhausted, soft around the edges, and running on fumes.

He'd tried everything: 

• Discipline. 
• Strict meal plans. 
• Personal trainers.

Nothing stuck.


Here's what he didn't realize: His body was working against him.

Testosterone tanked. Cortisol spiking all day from stress. Sleep was wrecked. 

High performers think discipline fixes everything but at a certain level, discipline without direction just burns you out.

So we rebuilt him from the ground up:

We didn't guess. 

We tested his bloodwork and optimized his hormones. 

We didn't force rigid meal plans. We built nutrition around his schedule, not against it.

We didn't rely on motivation. We engineered systems that didn't require willpower.


9 months later:

• Testosterone +29% (490 → 633 ng/dL)
• 30+ lbs of fat gone (185 → 155 lbs)
• 5–7 lbs of muscle built
• Sharper mind. Clearer focus. Higher drive.
• Energy level: Back to his 30s

This is what happens when you fix biology, not just behavior.

Most executives keep trying harder with the same broken approach. The elite fix what's actually broken.

Alex stopped trying to "fit fitness in." He made it part of his operating system. Now he leads from strength, not survival.

Success means nothing if your body can't sustain it.


If you're a founder or executive over 40 running on fumes despite your discipline:

💬 DM "ELITE"

I'll show you exactly how we will rebuild your hormones, drop 30+ lbs, and build a system that actually lasts, without motivation or guessing.

You don't gain weight at home.

You gain it on the road.


And if you're a VP traveling 50+ days/year? You already know this.

The problem isn't the food or your schedule.

It's what travel does to your sleep and cortisol.


Every flight spikes stress hormones. Poor sleep follows. 

Then your appetite skyrockets and your willpower crashes.

So that pasta dinner?

You're not just eating more calories, you're eating them when your body is primed to store them.

Sound familiar?


235 lbs, exhausted after every trip, watching the "business body" get worse every quarter.

I've coached PE investors traveling 200+ days/year who stay lean.

One client: 235 lbs → 203 lbs in 90 days. Still traveling 180 days/year.


We fixed three things:

→ A calorie control system that works in Michelin-star restaurants
→ A sleep protocol that resets circadian rhythm across time zones
→ A cortisol management system that takes 15 minutes/day


The weight loss came from the calorie deficit.

But the reason he could sustain it?

Better sleep, lower stress, stable appetite.


Most executives wait for travel to slow down.

Travel doesn't slow down.

The executives who stay lean on the road? They don't wait. They build a system that works despite the chaos.


If you're traveling 50+ days/year and want the system:

💬 DM "TRAVEL"

Taking on 2 traveling executives this month.

If I woke up 30 lbs overweight tomorrow…

With 60 days to fix it or lose everything…

Here's exactly what I'd do to get my body back:


1. Simplify Nutrition

Eat the same meals daily:

Breakfast: 4 eggs + ½ avocado
Lunch: 6 oz chicken + white rice + broccoli
Dinner: 8 oz salmon + roasted veggies + olive oil
Snacks: Whey protein, almonds

No thinking required.


2. Fast Every Morning

Eat in a 6-8 hour window. Black coffee/water until noon.
Keeps insulin low, burns fat faster.
No late-night snacking. Ever.


3. Walk 10-15K Steps Daily

After every meal. During meetings.
Torches fat, lowers cortisol, preserves muscle.


4. Lift Heavy 3x Per Week

Full-body sessions: Squats, deadlifts, push-ups, pull-ups.
3-4 sets, 6-12 reps. 45 minutes. Done.


5. Cut the Junk

No alcohol. No liquid calories. No processed snacks.
60 days of discipline. Then reassess.


This protocol works, but only if your body cooperates.

If you're an executive or founder over 40, here's what most people miss:

→ Hormone optimization (testosterone, cortisol don't fix themselves with chicken and squats)
→ Real-time adjustments (for stress, travel, life chaos)
→ Accountability (when motivation runs out at week 6)

Most people follow protocols for 2-3 weeks.

The elite have systems that last.

You need precision, not persistence.


If you're an executive or founder who wants a system built around your biology, not just a generic plan:

💬 DM "BODY"

I'll show you how my clients drop 20-40 lbs without sacrificing their business.

(Results guaranteed or you don't pay)

Today I turned 31.

7 years ago, I quit my corporate job.

Everyone thought I was insane.


Friends, family, people who knew me, they all said the same thing: "You'll be back."

I didn't want a paycheck. I wanted to build something.

So I left to start my online health coaching business.

Year 1: I went broke.

Started filling vending machines at 4am. Worked 12 hours. Built my business at night.


The opinions got worse.

"It'll never work out."

"You should have stayed."

"You're wasting your time."

But I didn't listen.

I made the hard choice once. I wasn't going to make the easy choice and quit.


2020 hit. My business picked up.

Last 5 years: I've built a global health coaching business helping leaders from billion-dollar companies.

Traveled 40+ countries. Live in Dubai. Work with executives worldwide.


Here's what I learned:

Hard choices create easy lives.

Easy choices create hard lives.


In 2018, the hard choice was leaving security. The easy choice was staying comfortable.

If I'd chosen comfort, I'd still be stuck, unfulfilled, and in my eyes, a failure.


This applies to your health too.

Hard choice: Change your identity. Build systems. Stay consistent when nobody's watching. Optimize your biology.

Easy choice: Skip the gym. Eat garbage. Procrastinate. Stay comfortable.


Most people choose easy. Then wonder why their life is hard.

They're overweight, tired, weak, uninspired.

The executives who choose hard first? Their life becomes easy.

Energy. Clarity. Conviction. Results.


The gap between where you are and where you want to be isn't luck.

It's the choices you make when nobody's watching.


If you're ready to choose hard:

💬 DM "HEALTH"

I'll show you the system to drop 20-40 lbs, optimize your hormones, and reclaim your edge.

If I woke up 45 lbs overweight…

Here's the exact system I'd use to get my body back in 90 days:


Nutrition (Non-negotiable):

• Proteins: Chicken, turkey, salmon, eggs, Greek yogurt 
• Carbs: Potatoes, oats, rice, quinoa 
• Veggies: Broccoli, spinach, brussels sprouts
• Fats: Olive oil, avocados, nuts (moderation)


Meals:

• Breakfast: 4 eggs + spinach + 1 cup oats
• Lunch: 6oz chicken + potatoes + broccoli
• Dinner: 6oz salmon + quinoa + salad
• Snacks: Greek yogurt, cottage cheese, protein shake


Rules:

• 3-4L water daily
• No eating after 7pm
• One high-carb day every 2 weeks
• No alcohol (it tanks testosterone and kills recovery)


Training (Where transformation happens):

• Lift 3-4x/week (45-60 min)
• Push/Pull/Legs split
• Prioritize compounds (squats, deadlifts, bench press)
• Progressive overload each week
• 1-2 short HIIT sessions/week (optional)


Recovery (The difference maker):

• 7-8+ hours sleep (non-negotiable)
• 10k daily steps
• 15 min morning sunlight
• Supplements: Creatine, vitamin D, magnesium


The result:

• 30 lbs fat loss + 5-10 lbs muscle + sustained energy.
• 90 days. Full commitment.


One of my clients: 48-year-old CEO.

Started: 225 lbs, no energy, losing strength.

90 days of this system: 195 lbs, 8 lbs muscle gained, back to dominating the gym.

Still ran his business.
Still closed deals. 
Still showed up for his kids.
This works.


Looking to help 3 high performers drop 20-40 lbs and optimize their hormones in less than 3 hours per week.

Not everyone qualifies (you need full commitment).

💬 DM "FIT"

If you're serious, I'll show you exactly how my clients do this.

Still counting calories like it’s 2012?

Here’s how smart people lose fat instead:


1. Move more outside the gym

• Aim for 7,500+ steps
• Walk meetings > seated ones
• Take stairs, not elevators
• More movement = more fat burn


2. Use the clock, not a calculator

• Try 16:8 intermittent fasting
• Eat from 10AM–6PM only
• Cuts 300–500 calories naturally
• Easy to follow. Hard to mess up.


3. Fix your food choices

• 50% of your plate = vegetables
• Eat fiber = full, not fat
• Low calorie. High volume.
• Simple. Effective. Underrated.


4. Water before every meal

• Drink 1 glass before eating
• Cuts portions by 13%
• Boosts metabolism by 24–30%
• Zero effort. Huge payoff.


5. Prioritize protein—30g minimum

• Protein burns 20–30% on digestion
• Carbs? Just 5–10%
• More protein = more fat loss
• Every meal. No excuses.


6. Sleep 7–8 hours a night

• Poor sleep = more hunger
• Ghrelin rises. Leptin crashes.
• Tired body = fat-storing machine
• Sleep is fat loss fuel.


7. One plate. No seconds.

• Eat. Wait 20 minutes.
• Let your brain catch up
• Satiety kicks in late
• Don’t chase taste. Chase results.


Stop counting calories.

Start building systems.

If you're an executive who wants to drop 30-40 lbs without tracking every meal:

💬 DM "SYSTEM"

(Results guaranteed or you don't pay)

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Garrett Laidler

Oliver Anwar

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