Are you David or Walton?

David represents you hardcore motherfuckers. Rise & grind. Fitness is life. No days off. Your workouts are self-inflicted torture and you take everything to the extreme.

Walton is one of us chill guys. We’re just chill guys. We train hard a few times a week. We shoot the shit between sets. We do fun activities we enjoy and we prioritize rest & recovery. Fitness is just one part of our life that makes our life better.

All the respect in the world to David Goggins. He’s an absolute beast. His story is incredible and inspiring. He helps millions of people across the world better their lives. But his style isn’t for everyone (and probably counterproductive for most of us). You don’t need to be like him and push yourself to the brink of insanity to get results and have a better life. There’s a better way with Nice Little Body.

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[DISCLAIMER: Do what works for YOU.]

The Law of Hanger Transference™️

Snickers said it best, “You’re not you when you’re hungry.”

When you’re hungry you’re mean, irritable, and short with people. You let your emotions get the best of you and dictate your actions. You can’t relax. Your brain doesn’t work as well (your brain needs fuel and prefers glucose which is a simple sugar). You get hanxious. You get… HANGRY! 😠😡🤬

So… how do we break the cycle of hanger transference?

1. EAT! Become attuned to your body. Pay attention to its signals. Eat when you need to eat. Drink when you need to drink. Craving sugar? Eat some sugar.

2. When you come across someone who’s hangry—instead of being defensive and firing back—extend a piece offering… a piece of cake… a piece of your sandwich… maybe even a piece of ass if you’re both feeling it. Do your part to help end world hanger!

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The Law of Hanger Transference™️ is inspired by a cover painting for The Saturday Evening Post called “Anger Transference” by Richard Sargent (1954)

How Paper Towels Help You Lose Fat

The Paper Towel Theory was popularized by Bob White.

Get two rolls of paper towels. Put one on the left and one on the right. The left side is you now. Think of this as your “before” photo. It will remain unchanged. The right side is your progress during your fat loss get healthy process. The core of the roll represents lean and–most importantly–healthy you. The paper towels are the fat that’s covering lean, healthy you.

[NOTE: NEVER NEVER NEVER EVER compromise/sacrifice your health to be more lean/skinny/ripped. Always put your health first.]

“You have to get healthy to lose weight NOT lose weight to get healthy.” – Diane Schwarzbein

Each day, after successfully following your fat loss get healthy plan, tear off one sheet from the roll on the right. This represents a tiny bit of fat loss improved health. At the end of the week, do a side-by-side comparison. What do you see?

No. Noticeable. Difference.

That’s right— the two rolls look the same.

“BUT, STEVE, I FOLLOWED MY [pro-metabolic] NUTRITION PLAN, WORKED OUT THREE TIMES, WALKED A BIT, SLEPT WELL… WTF! THIS ISN’T WORKING! YOU’RE A THIEF AND A LIAR! YOU’RE IN CAHOOTS WITH BIG PAPER TOWEL! THE MOON LANDING WAS FAKED!

After questioning your entire existence you agree to trust the process for another week. At the end of the week, you’re seven sheets closer to lean healthy you but still no major difference visually. BUT… you feel great. So you stay the course.

Weeks go by. You make deposits into your Health Savings Account and tear off more sheets. You’re living your life and realize you haven’t even compared the two rolls in a month. Out of curiosity, you say…

“Ah, what the hell… let’s see the side-by-side… GOOD LAWD!”

You’re noticeably leaner, stronger, sexier, more confident, your crop tops fit better… you’re feeling great — better than ever, actually. You continue following your systems & processes— the EXACT SAME systems & processes that got you here (with minor tweaks along the way)…

Then, one day, there are no more sheets to tear off. You’re lean, healthy you! Congratulations!

“Ok, now what?”

Lift weights, carry groceries.

To maintain lean, healthy you, do the same stuff that got you here. It’s paramount that your health & fitness lifestyle is enjoyable & sustainable for-e-ver. There’s no going back to your old ways.

Key takeaways from Bob White’s Paper Towel Theory…

• Sustainable (and maintainable) fat loss health is a slowww process. One sheet at a time… just keep tearing.

• Trust the process. Don’t stress over the lack of day-to-day changes. You won’t notice visual changes for a while. That’s normal.

• BE lean, healthy you right now. Make the same choices now that lean, healthy you makes when you’re lean, healthy you in the future.

Your Health Savings Account

Think of your health as a Savings Account. Every healthy choice you make is a deposit into your account. Every unhealthy choice is a withdrawal.

Your savings is the sum of your healthy choices minus your unhealthy choices.

Make as many deposits as possible and grow your savings as much as possible over time. That way, whenever you make a withdrawal you’ll still be rich.

Your Health Savings Account compounds (daily, weekly, monthly, annually), pays dividends now and long-term, is recession-proof, inflation-proof, no one can steal your capital gainz, it’s not taxable… it’s the best investment you can make.

Have a diet. DO NOT diet.

Have a diet (noun) - the food and drink that one habitually eats.

Do not diet (verb) - restrict oneself to small amounts or special kinds of food in order to lose weight.

Every time I ever tried to “go on a diet” I failed miserably. Dieting is attempting a quick fix through restriction & deprivation and reinforces the idea of a finish line. “Going on a diet” results in weakness, lethargy, hanger, hanxiety, and the inevitable “falling off the diet” which causes shame, anger, sadness, frustration, and an unhealthy relationship with food. And this is just the beginning of your problems.

Instead, ask yourself, “How can I eat for the rest of my life in a way that’s healthy, nutritious, enjoyable, sustainable, and makes me feel great?”

“You have to get healthy to lose weight NOT lose weight to get healthy.” – Diane Schwarzbein

Take the thinking out of it by creating a go-to diet/meal plan that you default to most of the time. Measure once, eat a thousand times, and adjust as you go and find better ways.

Don’t “diet” to lose weight. Create a diet [nutrition plan] that helps you be healthy and feel great.

[NOTE: the ultimate goal/final boss/Nirvana is intuitive eating. Intuitive eating is listening to your body's natural hunger and fullness cues. It’s a healthy relationship with food, trusting yourself, and eating mindfully.]

Lift Weights, Carry Groceries

“Before enlightenment; chop wood, carry water. After enlightenment; chop wood, carry water.” — Zen Buddhist proverb

“Before having a nice little body; lift weights, carry groceries. After having a nice little body; lift weights, carry groceries.” — Nice Little proverb

Lifting weights & carrying groceries are two fundamental tasks for having a nice little body.

Before having a nice little body you must engage in your routines of lifting weights and carrying groceries.

After having a nice little body you must engage in your routines of lifting weights and carrying groceries.

Your tasks & responsibilities remain the same regardless of whether or not you have a nice little body. The difference lies in your perspective and understanding. After having a nice little body [READ: Enlightenment], you do these activities with awareness, mindfulness, and appreciation.

Embrace the tedious tasks. Find joy in your everyday duties.

The Before, During, & After Test

“Do I feel great before, during, & after eating or drinking _______ ?”

• Am I looking forward to eating/drinking this? (before)

• Am I enjoying eating/drinking this? (during)

• Do I feel great after eating/drinking that? (after)

You should consistently answer, “HELL YES!” to all 3 questions. This means your nutrition plan is enjoyable, sustainable, and—as a byproduct—helps you feel great, rock a nice little bod, & enjoy life.

Enjoy the Ride

Author & entrepreneur Derek Sivers got into cycling when he lived in Santa Monica. There’s a 25-mile bike path that runs along the beach. Derek would set his timer, put his head down, and push it as hard as he could. It always took him 43 minutes.

Over time, he started feeling less psyched about going on his ride. Mentally, it felt like pain and hard work.

He almost stopped riding altogether but instead said, “You know it’s not cool for me to start to associate negative stuff with going on the bike ride. Why don’t I just chill for once. I’m just going to go on the same bike ride. I’m not going to be a complete snail, but I’ll go at half of my normal pace.”

So he went on the same bike ride but, this time, stood up and looked around more. He felt the warm breeze and noticed there were dolphins jumping in the ocean.

He had a great time. It was purely pleasant. No red face. No huffing & puffing. He was just cycling and chilling. When he got back to his usual stopping place, he looked at his watch and it said…*drumroll*…

45 minutes.

“No way. How the hell could that have been 45 minutes as compared to my usual 43!? There’s no way! All that huffing & puffing and stress for an extra two minutes. It was basically for nothing.”

I’ve applied this lesson and my life is way more enjoyable. Less seriousness and more laughing, playing, ball-busting, dilly-dallying, gallivanting, Gryffin, petting dogs, basking in the sun, Zac Efron flicks, chatting between sets without stressing over the “optimal rest period.” I even stopped to smell a flower.

I’m enjoying my ride.

S l o w… D o w n…

GET RIPPED IN 30 DAYS!

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We want what we want and we want it now.

“I say, ‘fuck that.’” - Jonathon "Mox" Moxon

S l o w   D o w n . . .

Instead of, “How do I get JACKED in 90 days” or “How do I get a six-pack by summer” ask yourself…

• “How can I be healthy, well, & fit for the rest of my life?”

• “What can I enjoy doing for the rest of my life?”

• “What can I enjoy eating for the rest of my life?”

Stop racing. There’s no finish line. Health/wellness/fitness is a lifelong commitment.

A healthy lifestyle shouldn’t feel like a prison sentence that you want to escape from or can’t wait to finish. It should help you feel great. Remove the timelines and let your goals/the results happen naturally as a byproduct of your healthy lifestyle.

S l o w . . .  d o w n . . . Enjoy the process. Enjoy your life.

“The day you stop racing is the day you win the race.” - Bob Marley