🏆 It’s Fall—Here’s How to Build Momentum Before the Holidays Hit

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It’s Fall—Here’s How to Build Momentum Before the Holidays Hit

October is the momentum month. Not too late in the year to make progress, not too early to start coasting. If you lean in now, you can hit the holidays leaner, stronger, and ahead of the curve.

Here’s your Monday check-in:

Training 3–4x/week?

Meals mostly dialed in?

Sleep and water on point?

Protein daily target hit?

If not, this is your reset point. Don’t wait until November to get serious. Start now and you'll roll into the end of the year with energy, discipline, and zero regrets.

Pro Tip: The 3 Rules of Clean Eating That Actually Work

Forget perfection. “Clean eating” doesn’t need to mean boiled chicken and spinach.

It needs to be:

1. Simple: Stick to whole foods 80–90% of the time. Think: single-ingredient meals.

2. Structured: Have go-to meals you rotate. When in doubt, keep it familiar.

3. Satisfying: Build meals with protein, fiber, and healthy fats so you stay full.

Bonus: If it comes in a box, a bag, or has a mascot, it’s probably not a staple.

Real food fuels real results.

Question from Our Readers:

"Should I eat at the same time every day?"

– Ethan, 53, from Richmond, VA

Eating at consistent times can help with fat loss, digestion, and energy—especially for men over 40.

Here’s why:

• Helps regulate hunger hormones

• Prevents late-night snacking

• Makes it easier to hit your protein goal

• Improves digestion and blood sugar control

It doesn’t need to be to-the-minute, but aiming for 3–4 structured eating windows per day helps more than it hurts.

Consistency > spontaneity when it comes to nutrition.

Fit Trivia: What ex-NFL player became a Navy SEAL and ultra-endurance athlete after transforming his mind and body?

Answer: David Goggins! Once overweight and working pest control, Goggins flipped the script and became a Navy SEAL, ultra-runner, and author—building a body (and mind) forged by discipline, not comfort. He’s a walking reminder that it’s never too late to change.

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Publisher: Ryan Engel

Editor: Michael Pender

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