A common barrier to staying on track is being mentally exhausted from making tons of decisions all day. The more decisions you have to make, the more friction it creates in your life, and the more mentally wiped out you feel. This phenomenon is called decision fatigue. (It's why you start out strong in the morning and feel like cheating by the end of the day. Your willpower is highest first thing in the morning because you haven't really used it yet.) My Certified Coaches all have busy lives full of decisions to make and problems to solve, so for this week's episode, I asked them to share ..read more

Much to the surprise of people doing it for the first time, working from home comes with a lot of challenges. I've been working from home for years, and let me tell you, I did not see most of these challenges coming. Hey, don't get me wrong. Working from home is awesome...AND there's a flip side to everything, including working from home. Whether you're working from home because you've got your own business or you're working remotely for someone else, you'll face these challenges, too. And in case you're wondering, YES, they can affect your weight loss. Whether working from home helps or hurts ..read more

There's no shortage of ways to lose weight. You can lose weight with the lemon and cayenne pepper diet, the cabbage soup diet, or with Noom, Weight Watchers, Atkins, Ozempic, gastric surgery, and a million more. Losing weight isn't the hard part. It's keeping it off that most people struggle with, which is why I say we don’t have a weight loss problem in this country, we have a weight regain problem. Back in January, I did a workshop called Throwing It All Away, where I talked about my biggest battle ever with weight regain. It happened for one simple reason: I stopped doing what was working ..read more

When sharing the Code Red Lifestyle™, people don’t believe what they hear, they believe what they see. That’s how people decide if something is going to work or not. They look for proof, aka "the fruit" of what it produces. Actual fruit doesn’t just pop up on its own. It's produced on a vine or tree. This is why I've posted a before and after picture of a Rebel who's lost weight every single day for the past eight years, plus stories that go along with them. It's to show people "the fruit" that Code Red produces when you live the lifestyle consistently and correctly. A lot of people who start ..read more

This episode is gonna trigger some people. You'll be hard-pressed not to feel pretty strongly about it one way or the other. It has to do with a post I put up about unhealthy people eating unhealthy foods. I did not name them or show their faces (just like food documentaries and news reports that show images or footage of unhealthy people don't name them or show their faces). I DID express my opinion about their food choices in relation to their state of health. But did I actually "fat shame" them, as some people accused me of? Listen to this episode and decide for yourself. Like I said, you'l ..read more

This episode is about what you do when the newness of a program or “fresh start” wears off. In her book, Mary Kay Ash, founder of Mary Kay Cosmetics, shares that the anticipation of getting something is usually better than actually getting it. (Not always. Sometimes it's WAY better, like the new dress I just bought! But mostly, she's right.) Very often the excitement and anticipation dwindle before you even get what it is you're going for! The point is, newness always wears off, and that's when a lot of people go looking for some new way to feel excited instead of continuing to do what works j ..read more

I've been in the weight loss industry for thirty years as of 2024, and when it comes to weight loss, I've seen everything you can imagine. Pills, shakes, powders, and crazy "diets" come and go year after year, decade after decade. I've changed my stance on a few things over the years, too. For example, I used to believe in frequent eating for weight loss, and that the low-fat/high-carb diet was the "healthiest." I used to give my mom grief for not eating breakfast (which she didn't do because she wasn't hungry first thing in the morning). I used to be okay with veganism and being vegetarian (t ..read more

I haven't met many people who seek out discomfort and avoid comfort like the plague, but this week's podcast guest is one of them. His name is Chris Cavallini, and he's the CEO and founder of Nutrition Solutions, a healthy meal prep company. Growing up, Chris was in and out of foster homes, group homes, juvenile detention centers, and jail cells. He was arrested seventeen times before his eighteenth birthday and committed multiple felonies. Yet despite ALL that, Chris turned his life around in a BIG way that, statistically, most people don't. And like most people who transform in a big way, it ..read more

This episode is all about how quickly we forget, and what happens when we do. I was born partially deaf in my right ear, but my hearing loss wasn't discovered until I was in seventh grade, after my math teacher made fun of me in front of the whole class because I couldn’t hear him. My parents had my hearing checked after that, and that's when we discovered my partial hearing loss. I got hit in the head a lot during my eight-year boxing career, which made my hearing loss worse. Fast-forward to last year, when I finally invested in high-quality hearing aids, and let me tell ya...I had ..read more

When I first started Code Red fourteen years ago, people lost weight much more slowly, and that's for two reasons: I was still learning, so the program wasn't as good as it is now I allowed people to eat one cheat meal a week I come from a bodybuilding background, and one cheat meal a week is what bodybuilders often do. But many average Americans don't work out consistently (or at all), and most are metabolically broken. (More importantly, you cannot out-train a bad diet, no matter how much you exercise.) What I eventually figured out is that a healthy, super fit bodybuilder eating one cheat ..read more