90 Days To A New You · BioOptimization Collective

90 Days To A New You

YOU ARE 90 DAYS AWAY FROM A NEW YOU

I don't want to age myself, but I got my personal trainer certification 23 years ago and have held 8 specialty certifications since then.

But here's the truth: all those certifications mean nothing unless you can produce results.

After training thousands of people in almost every situation you can think of, I've learned a lot along the way.

Today, I'm 6 feet tall, weigh 205 pounds, and walk around under 8% body fat.

I am my own billboard.

And one of the biggest things I've learned is that getting results doesn't have to be as complicated as people make it.

You are only 90 days away from becoming a new you.

But if you can't dedicate yourself to sticking to a plan for 90 days, then let's be honest—you aren't ready yet, or you don't want it bad enough.

Unless you're dealing with a medical condition that needs to be addressed, there is no reason to accept walking around every day feeling like crap, having no energy, being unhappy with what you see in the mirror, and doing nothing about it.

HERE'S THE "SECRET"

Most of you are going to read this and think:

"It can't really be that simple."

It is.

I'm walking proof, and so are the people I've trained.

1. Lift weights at least 3X a week.

Follow progressive overload. Every week, work toward increasing your reps, increasing the weight, or improving your performance.

Don't just go through the motions. Give your body a reason to change.

2. Get 10,000 steps every day.

Walk. Move. Stop overcomplicating it.

3. Prioritize protein.

A simple target I use is around 1 gram of protein per pound of body weight per day, adjusted when needed for the individual.

Build your meals around quality protein sources, especially meat, eggs, fish, and other whole-food protein sources.

4. Keep your carbs simple.

Get the majority of your carbs from:

Rice

Potatoes

Vegetables

Fruit

You don't have to be afraid of carbs. You need to understand where they're coming from and how much you're eating.

5. Eat quality fats.

Some of my favorite fat sources are:

Avocado

Whole eggs

Olive oil

Salmon

Sardines

Almonds

Walnuts

Chia seeds

Ground flaxseed

6. Drink your water.

A simple starting point I use is approximately half your body weight in ounces of water per day, then adjust based on your activity level, climate, and individual needs.

If you weigh 200 pounds, that's roughly 100 ounces of water.

7. Track your sleep.

Shoot for 7–8 hours a night.

Training breaks your body down. Nutrition gives it what it needs. Recovery is where you actually adapt and improve.

If you're training hard but sleeping like crap, you're leaving results on the table.

8. TRACK YOUR FOOD.

Download the Eato app and start tracking what you're actually eating.

I like this app because you can take a picture of your food and it helps estimate the calories and macros. It's not going to be perfect every time, but it makes tracking simple.

You can't manage what you aren't measuring.

9. Make your food taste good.

If you struggle eating similar foods every day, don't make your diet miserable.

One thing that helps is finding low-calorie sauces that make simple meals taste better without adding hundreds of unnecessary calories.

I've been using Flavor Co. sauces, and they taste great:

https://tasteflavorco.com/

10. START BY CLEANING UP YOUR DIET AND YOUR GUT.

With my clients, one of the first things we focus on is cleaning up what they're putting into their body and establishing better habits around whole foods, hydration, fiber, digestion, and gut health.

Instead of looking for some magic detox, start by removing the garbage and consistently giving your body what it actually needs.

THAT'S IT.

Lift weights.

Walk 10,000 steps.

Eat your protein.

Eat quality carbs.

Eat healthy fats.

Drink your water.

Sleep 7–8 hours.

Track what you eat.

Take care of your gut.

And do it consistently for 90 days.

That's the part people don't want to hear.

They want the perfect workout.

The perfect diet.

The perfect supplement.

The perfect peptide.

The perfect shortcut.

But none of that replaces CONSISTENCY.

Give me 90 days of actually following the plan, not doing it Monday through Thursday and blowing everything up all weekend, and I believe you'll be amazed at what can happen.

You don't need to be perfect for 90 days.

You need to be consistent.

Take pictures.

Take measurements.

Track your weight.

Track your workouts.

Track your food.

Then stop judging your progress based on what happened yesterday.

GIVE YOURSELF 90 DAYS.

Your body didn't get where it is overnight, and it's not going to change overnight.

But 90 days of doing the simple things right, over and over again?

That can change everything.