So, a little bit of background…
For most of my life I was in decent shape, or at the very least had a “dad bod.” Little bit of chub, but not enough that it affected my daily life. Never had six pack abs or any of that. However, my genetics suck in that I gain weight easily. Plus, I’m short, so I don’t wear extra weight very well.
In college I could basically eat whatever I wanted, exercise, and the weight could come off pretty effortlessly.
Nowadays, not so much. Or so I thought…
Last year I put on some serious, serious weight. Bad weight. At 5’5, I ballooned up to about 245lbs and a 42 waist. Giant gut, double chin, huffing and puffing as I walked up the stairs. XL – XXL shirt. This was mainly due to drinking too much, eating like shit, eating out too much, snacking, and stress.
Being obese affected every aspect of my life both personally and professionally. And not in a good way. Snoring, my suits were too tight, and walking anywhere seemed like a chore. Even just having to find courtrooms made me turn red and work up a nasty sweat. I felt tired all the time, unmotivated, and I’d show up to client meetings in clothes that were, at best, ill fitted.
In May this year, I ended up getting very ill due to poor diet, stress, and obesity. I developed a nasty ulcer and realized that something had to give.
Today I’m 175lbs, 32 / 33 waist, a M/L shirt, 16in neck and wear slim fitted dress shirts.
People are like “Oh my God, you lost an entire person! That must have been so hard! And you did it so fast!”
In all honesty, it wasn’t hard at all. It took me about three months to get down to normal weight, and another month to get to the point of being borderline slim. I’m still not quite where I want to be (still got some pudge), but I’m much better off than before.
Without further ado, this what worked for me…
Plight of the Fat Man
I used to follow the “6 small meals a day to keep the metabolic fire burning” theory. When I would diet, this meant snacking all the time. Nuts, beef jerky, hard boiled eggs, tuna, etc. Every couple of hours I’d be downing a snack. Then I’d wonder why the scale wasn’t moving even though I was eating tons of “small meals.”
Too many calories!
Snacking all day ruins your diet. In reality, you only need one or two meals a day, three at the most. This whole six meals a day thing is simply wrong.
Now I eat one or two meals a day, usually later in the day. Some days I don’t eat anything at all. My diet is mostly protein, some fat, and low carb. Emphasis is on protein.
Not only does eating like this help with weight loss, but it makes my life much less complicated. I don’t need to spend all day Sunday preparing meals, putting them in Tupperware, and stocking my desk with food that is non-perishable. I basically work all day, eat a small meal, go to the gym or jiu jitsu, come home, and eat another meal.
Intermittent Fasting – The Fast Track to Weight Loss and Simplifying Your Life
Intermittent fasting a nutshell: stop stuffing your body full of calories all day. That pumpkin space latte? Calories. Heavy cream or butter in your coffee? Calories. That small muffin? Calories. Low carb beef jerky? Calories. Whiskey for lunch? Calories.
Most people are stuffing their bodies full of calories from the second they wake up until the moment they fall asleep. (“But it’s low carb! It’s low fat! It’s got a heart association label on it!!”) Yeah, it’s still calories, though.
There is this myth that you need to be constantly snacking in order to lose weight, otherwise your body goes into “starvation mode” and you store everything as fat.
In reality, your body burns fat when it’s in a caloric deficit, meaning that snacking all day messes up your diet big time, because you’re never in a caloric deficit.
If you’re overweight, it’s because you’re eating too many calories on a regular basis.
Some people can eat a lot of calories and never gain weight, other people can’t. It depends on your metabolism.
The good news is, the weight will fall right off with intermittent fasting and it will also simplify your life. Intermittent fasting is an incredible tool for weight loss, and for busy people who don’t have the time to prepare pounds of chicken breasts each week.
My weekday schedule generally looks like this:
5:00am: Wake up, step on scale, and take a contrast shower. I check my weight every morning to monitor progress. Digital scales are cheap — about $30 on Amazon. Mine charges on a USB, so no worrying about having to change the batteries.
6:00am: Drink cold macha green tea (Lipton makes some decent stuff for like $3.65). I’ll usually make a giant pot of it and throw it in a pitcher so I can drink it chilled, mixed with L-Glutamine and NAC (good for gut health and anxiety). I usually start my day with cold tea in the morning, and then switch to hot tea throughout the day. Black coffee or nitro brewed coffee is also great. Drink all the chilled tea and coffee you want, as long as there is no cream or sweetener in it (not even artificial sweetener, Stevia, etc.). When it comes to iced tea, I use a Tazo iced passion herbal tea to make my tea sweeter, along with regular green tea. Tastes pretty good. You can also add apple cider vinegar or a lime to water to give it some taste.
6:30am: Either jiu jitsu (M, W mornings), P90x in my basement, or nothing. If you have a Smart TV you can get the entire BeachBody library for $99 a year, and the equipment needed to do the workouts is cheap. This is fantastic if you can’t afford a gym membership or are short on time. Having the option to workout at home is great. It’s easy to do a home gym with a chair, some weights, resistance bands, and a pullup bar. Depending on your space, consider putting in a kicking bag.
8:30am: Ride my bike to the office. On the way, stop by the local coffee shop and drink black coffee, read the news, and set my fantasy football lineups.
9:00am – 5:30pm: Work. I put a standing desk in my office. It cost me $60. Just put a standing desk on top of your regular desk; don’t get anything too elaborate, it’s a waste of money. Good, cheap standing desks are available on Amazon. If you’re poor, just put a box on top of your desk or something. I stand most of the day, although I do have a chair in my office for client meetings.
4:00pm: Meal #1. Can of tuna on a lettuce wrap with mustard. Apple if I’m working out or doing kickboxing (jiu jitsu isn’t all that intense and can be done fasted if you feel like it. Just keep hydrated).
6:00pm: Jiu jitsu, kickboxing, or the gym. Phone goes on do not disturb. I do this stuff because I like it, and it’s an hour or two to myself where I’m not getting bombarded by clients, courts, opposing counsel, etc. Alternative: Nothing. Just go home and read or play around on the internet, vedge out, and listen to music.
8:00pm: Dinner. Sometimes this is the only meal I eat. It’s always very simple during the week. Usually tuna on a lettuce wrap or wrapped in nori. Add coconut aminos. Maybe two or three hardboiled eggs.
9:00pm – 11:30pm: Red wine, play around on the internet, and avoid reading political Facebook posts. Take melatonin before bed.
Note: In my opinion, meal timing doesn’t matter all that much. Eat in the morning, then stop eating at night if that works for you.
Me? I like the feeling of being in a fasted state, and not having to worry about carrying food around with me at the office. This schedule is just easier for my life.
Weekends tend to be a little different. On the weekends I like to cook more elaborate meals because I have the time. Saturdays I try and do laundry, hit the gym, and do work around the house.
Sunday it’s church, gym, brunch. Zero work on Sundays unless I have something major coming up on Monday. Sunday is my day for worship, meditation, reflection, and reading.
The Simplified Keto Diet For Busy People – Look Great, Feel Great, Save Time
First off, I am always short on time. Often I have to be in court downtown by 9am, meet with a client early, or meet with a client late. Meaning on many mornings I barely have time to chug my iced tea, let alone find something healthy for breakfast.
When I was obese, this predicament meant rushing downtown to court and either grabbing a hotdog off a food truck on the way to City Hall (“no bun so it’s healthy!!”) or beef jerky. Gotta keep that “metabolic fire” burning, right? If I don’t eat something, my body will go into starvation mode and I’ll get fat! Err, fatter!
Not so much.
Now it’s just black coffee or tea in the mornings.
Second, as a single guy, perishable things tend to sit around my house and go bad. The amount of avocados I’ve had to throw out could probably feed a small army. When all my food went bad, I’d find myself with nothing to eat in the fridge, meaning it was UberEats or nothing. Chicken McNuggets, here we come. Not good.
The key to staying on track? KISS. Keep it simple stupid.
If you’re single, cut down on perishable foods; they’ll go bad. Canned tuna, chicken, and sardines. Bottled vegetables, and pickled / fermented foods also stay good forever, and they’re quick. Mix them with your canned meats.
During the week I eat very, very simple meals. I love to cook, but variety sort of kills your diet and makes life complicated. So does eating out.
Food should generally be viewed as fuel; a means to an end.
On weekdays, most of my meals involve canned tuna, canned chicken, or canned sardines on either Boston lettuce or a sheet of nori. Add a condiment like mustard, coconut aminos, or hot sauce, along with a bottled pepper or pickles. It actually tastes pretty good, especially if you haven’t been loading up on artificial sweeteners.
Most importantly, I got rid of all the junk food in my house. If you have junk food in the house, you’ll eventually eat it and justify it as a “cheat day.” That throws a wrench in your diet, especially if it happens frequently.
I limit my fridge and pantry to the following:
– Eggs (f you’re feeling motivated on a Sunday, you can hard boil a dozen, peel them, and store them in water, salt, and vinegar).
– Boston lettuce (to use as wraps), and salad mix. Nori is also great for making wraps or sushi (with Shirataki rice).
– Grape leaves (I pickle them in vinegar, water, and salt. They stay good forever after you do that, and are also great for making wraps)
– Canned wild tuna
– Canned wild sardines
– Canned organic chicken
– Bottled artichoke hearts, peppers, olives, banana peppers, etc. I don’t have time to cut and cook this stuff, and it says good forever if it’s from a bottle.
– Pickles (make sure they have no sugar or high fructose corn syrup added).
– Meats (chicken, turkey, fish, beef, etc. I don’t go nuts here because I have a tendency to let it sit for too long)
– Coconut oil, butter (Kerrygold), good olive oil, coconut aminos (tastes like soy sauce)
– Coconut milk
– Shirataki noddles / Shirataki rice for when I get carb cravings. You can pretty much make any pasta or rice dish with this stuff and it tastes the same, minus the carbs and calories. You can also do it with cauliflower or zucchini, but that is too much work and cleanup for me.
– Sauerkraut (probiotic and very low calorie. Eat this every day. Do not cook it.)
– Olives (marinate them in good olive oil and seasoning… delicious)
– Bone broth protein shakes (which I will mix with L-Glutamine and creatine)
– Frozen blueberries / raspberries
– Bone broth (throw random vegetables in there if you feel like cooking, maybe with coconut oil). Or just heat it up and drink it raw. Great for your stomach.
– Fruit (apples, oranges, pears, avocados, grapefruit. Avoid bananas, pineapples, and high sugar fruits.)
– Greek yogurt (full fat) / cottage cheese
– Yams (for workout days)
– Pellegrino sparkling mineral water (fills you up)
– Kombucha tea (great probiotic, but be careful with this – some are loaded with sugar).
– Fish oil (the actual oil; not swallowable tablets)
– Red wine. I like mine from a box. Sue me.
Seasonings: turmeric, salt, pepper, hot sauce, olive oil, vinegar, garlic, coconut aminos, Worcestershire Sauce, mustard, Tamari sauce, thyme, basil, Old Bay, salsa, etc. Basically, anything sugar free, gluten free, and soy free.
In short, during the weekdays, everything I eat is super fast and easy to make. It takes about 5 minutes to throw canned sardines in a bowl, mix them with mustard and Worcestershire sauce, and put them on a sheet of nori along with some form of canned peppers. The plate gets rinsed off and thrown in the dishwasher (or if I’m at the office, the can gets rinsed out and recycled). Blam!
Bonus: you can keep canned tuna, sardines, and chicken in your desk at work. For a very long time. Just don’t be a jerk and remember to rinse it out when you’re finished.
Why keto? I feel better on a keto diet. You could probably lose weight eating 1500 calories a day of just pizza, but after a few weeks on keto you’ll have more energy. It’s also extremely easy.
Saturated Fat – Not Bad For You, But It’s Still Calories
Back in the day I read the Atkins diet, where apparently you could just eat all the saturated fat and protein you want, skip carbs, and get lean. Eat 15 eggs and a package of bacon for breakfast and just watch the weight fall off.
It doesn’t work like that. I wish it did. At the end of the day, calories still count regardless of the macronutrients (i.e., whether it’s a carb, fat, or protein). You can’t expect to lose weight eating 4000 calories a day unless you’re running marathons. However, protein is 3 calories per gram, and it’s hardest for your body to store as fat. Fat is 9 calories per gram, but it doesn’t spike your insulin. Carbohydrates are 3 calories per gram, but they convert easily into sugar. Hence, your diet should be focused on protein first, fat second, and carbohydrates last.
Ergo, on workout days I’ll eat more carbs (in the form of apples / oranges) and less fat. Maybe a sweet potato if I’m doing something intense. On days where I’m not doing much, I’ll avoid carbs and add a bit more fat in. Maybe some eggs, turkey bacon, an avocado, or chicken with the skin on.
I try and eat mostly pescatarian (that’s a fancy way of saying I eat mostly fish), along with chicken and limited amounts of beef. Why? High protein, low in calories.
Personally, I do not eat pork, though I doubt it would mess up your diet. If you love bacon, haveatcha. I wouldn’t eat the entire package for breakfast, though.
From what I’ve read, cholesterol clogging your arteries is a total myth, and saturated fat actually helps with your testosterone. I would not avoid saturated fat, but at the same time, eating 48oz steak isn’t exactly the path to getting lean.
Nuts are also fine, but the problem is that it’s easy to down a ton of them quickly in one sitting. I don’t keep them in my house for that reason. Personally I can’t eat just a handful.
My rule of thumb? 1500 – 2000 calories on days where I’m not working out. 2500 on days where I’m working out. More carbs via low glycemic fruits on workout days, more fat on rest days.
Generally I get my fat from sardines, avocado, and shredded coconut. (You can brown shredded coconut in coconut oil in a frying pan and it’s absolutely delicious; way tastier than hash browns).
Add some fat to your diet on rest days — just don’t go crazy.
Traditional cardio is awful. I hate the treadmill, exercise bikes, and running. The good news? Exercise is entirely optional. Your body composition is determined almost entirely by what you eat, not by how many miles you jog a day (unless you want to be big like Arnold, but we’ll get into that in a bit).
Personally, I just do stuff I like. Riding my bike, walking places, jiu jitsu, kickboxing, hiking, kayaking, swimming, racquetball, etc. Yesterday I rode my bike to work, walked about a mile to the post office, and then did jiu jitsu in the evening. The scale moved a pound. I don’t do these things because I “have” to, or to lose weight. They just make my life more enjoyable and help me manage stress. Many ailments can be fixed with a good diet, sunshine, fresh air and brisk exercise.
If you don’t want to exercise, don’t do it.
If you do want to exercise, cardio should be part of your daily routine and something you enjoy. If you don’t like it, you won’t do it. Some people love running. Personally, I don’t. But I do like hiking and bicycling.
That aside, simply dieting will get you lean, but it won’t get you jacked. If you want a slender look, all you have to do is eat commiserate to the amount of calories you expend. You’ll lose weight.
However, if you want to be big and muscular, you have to lift weights regularly and eat enough protein to grow your muscles.
Figure out what type of body composition you want. Some people just want to be slender and wear slim fitted suits. Others want to be big like Arnold and have giant muscles. If your goal is to be slender, exercise is optional. If you want to be bigger, you have to lift some weights and eat some steaks.
Note: I read somewhere that sitting all day for you is bad, which is why I have my standing desk. It’s not a weight loss thing. I do believe that it’s not good to sit for 8 – 10 hours a day. I also believe everyone should treat with a chiropractor.
Cheat Meals and Cheat Days
Yeah, I get it. You miss bread, pasta, donuts, cookies, McDonalds, ice cream, beer, etc. I do too.
First off, the good news. You can make a lot of low carb bread / pasta dishes using cauliflower. Or, if you’re busy / lazy like me, Shirataki products do the job. Once the “noodles” are cooked, I can’t tell the difference between Shirtaki pasta and regular pasta, especially if you put them in a solid red gravy sauce. Before taking a cheat day, consider addressing your carb cravings with something like Shiratiki or cauliflower, and then see how you’re feeling.
Second, once you’ve been doing keto long enough, eventually your blood sugar will become better regulated and you won’t be craving food and sugar all that much. I can go for a few days without eating anything and it’s barely noticeable at this point.
That said, I’ve experimented with cheat days and cheat meals. I have found that a cheat day once a week throws a wrench in my progress. Every other week seems to cause no harm, but it makes me feel terrible afterwards. I have also found that a cheat meal once a week seems to mess up progress, but once every other week is fine.
Generally I feel best and most productive in a fasted state, or at least eating low carb. I’m most energetic when I haven’t eaten.
However, if you’re at a wedding, a birthday party, or something where it would be awkward not to eat, a cheat meal here and there won’t kill your progress. Have a piece of cake, but just don’t make it a regular thing.
If you can tolerate an entire cheat day, limit it to one sleep cycle. Have it on a Sunday during football season, or a Saturday night if you like going out.
How To Start Intermittent Fasting
In my view, if you want to try fasting / intermittent, fasting, I would start by going straight keto first. That means for a month going as close to zero carbs a day as you can without watching your calories. Your body will shift from using carbs as energy to fat. If your body isn’t fat adapted and you try fasting, you’ll feel lightheaded, weak, and the only thing on your mind will be food. By the end of the day, you’ll be pounding a box of chicken McNuggets.
Getting fat adapted is easy, and actually sort of fun. At first you can basically eat all the protein / fat you want and will probably even lose a few pounds, but at the end of the day, yes, calories do count. (You can’t eat 4000 calories of bacon a day forever and expect to lose weight unless you’re running marathons or something). But in the beginning it’s more important to shift your body’s primary source of fuel from sugar to fat then to be counting calories.
Accordingly, I’d start by going super low carb for a month, getting used to ketosis, and then work into fasting from there. You’ll get the carb flu at first, it will suck, and then you’ll feel great.
To get started, for a month put butter in your coffee, eat eggs for breakfast with bacon, snack on a pepperoni stick for lunch, and have steak for dinner cooked in butter. Eat whatever you want, and as much as you want, as long as it’s carb free. That will bring your body into ketosis. Your carbs should be as close to zero as possible.
Once you’re fat adapted, it will be much easier to start fasting. Then start by skipping breakfast. Then try skipping lunch, too. Then see if you can go for an entire day without eating. Then two days, etc, etc.
Alcohol – The Cause Of and Solution To All of Life’s Problems
I drink wine almost every night before bed unless I am on a strict fast. Usually a few glasses of red wine with blueberries in it. Beer kills my progress. Sometimes I drink tequila, but now I can’t really hold my liquor anymore. Liquor also increases temptation to eat bad food and hit the UberEats button. (Can you believe McDonald’s delivers now? And that UberEats won’t judge you for ordering 50 chicken nuggets, a BigMac, 6 breakfast burritos, and a Fillet-O-Fish? Not that I’ve, uh, ever done that…)
Do you have to avoid alcohol when losing weight? Not really.
Alcohol is calories, but it can be consumed in moderation while losing weight.
Liquor has no carbs, and you can mix it with sparkling water. Dry wine is low carb. Both have calories. Beer has anywhere between 10 – 30 grams of carbs.
So, if you’re going to drink alcohol, stick to liquor and wine. Avoid beer regularly unless you’re having a cheat meal.
If you love beer, consider switching to ciders, which are gluten free and delicious. The dryer, the better. A beer here and there won’t kill you, but I would avoid them during the week.
My rule of thumb is to start drinking wine or alcohol after 8pm or even later. You’ll have a couple glasses and be ready for bed quickly. If you start drinking at 6pm, you’ll end up having too much. Also, take melatonin to knock you out quickly.
They’re not good for you, they’re unnecessary, and downright counterproductive. Diet drinks and artificial sweeteners make you crave sugar and make real foods harder to appreciate.
Instead, use an herbal tea to sweeten your iced green tea. Learn to enjoy the taste of stuff like fruits — blueberries, apples, cherries, pears, oranges, etc. When you’re off sugar and artificial sweeteners, real food suddenly tastes delicious.
Yep, as a lawyer, I have to eat out a lot. Clients like going out to lunch and dinner, so sometimes it’s an impossible situation to avoid.
Unfortunately, if you eat out a lot you have to be a bit annoying, so learn to tip well.
Learn to ask this question often: “Does this dish have sugar in it?”
For instance, last night I was out with clients and we went to get wings, which I figured were low carb. I asked the bartender what was in the sauce, and it turns out there was sugar in it. Then I asked if I could get them plain, but it turns out there was also sugar in the dry rub.
Turns out there was basically sugar in everything on the menu.
Carbonated water with lime it was …
When eating out, these are my most common meals:
– Oysters (buck a shuck? Yes please!) Super low calorie and delicious
– Cocktail shrimp (I don’t eat shrimp, but it’s low carb, low calorie and filling)
– Carbonated water with a lime (makes your stomach feel full)
– Buffalo wings (but make sure there is no sugar in the sauce and the rub). Instead of blue cheese, dip them in sour cream or an interesting hot sauce.
– Tacos, but instead of the corn tortilla, ask the restaurant to put the meat on a bed of lettuce. They almost always do it. It tastes exactly the same as a regular taco.
– Burrito bowl: shredded lettuce, hot sauce, hold the rice, hold the beans. Sour cream and guac (not in copious amounts, though) is fine. Hot sauce to taste.
– Salad, no croutons, dressing on the side. Then ask for a side of olive oil and balsamic vinegar (or red wine vinegar). Don’t add bacon, eggs, avocado, etc. None of those things are bad for you per se, but when combined, they can easily turn a healthy salad into a 1000 calorie meal.
– Non-cream based soups
– Vegetables (sprouts, green beans, raab, etc.)
– Steak (get a smaller portion like a fillet mignon), fish, or chicken. Hold the starch; extra veggies.
– Sashimi. It’s sushi, except there is no rice. When I go out to sushi restaurants, I just get the sashimi platter and a side of Tamari (gluten free soy sauce). Miso sauce and edamame won’t kill your diet, but they are both full of soy. The jury is still out on whether soy is good for bad for you. Personally I avoid it, but sometimes nothing beats a steaming hot bowl of miso soup.
– Burger without the bun, no cheese, lettuce, tomato, onion, and mustard. Side salad instead of fries (or veggies). A little bit of ketchup won’t kill you, but the cheap stuff has high fructose corn syrup, so I usually avoid it when out to eat.
– Yakatori (Asian meat skewers)
– Pho with no noodles (you can be a total boss and bring your own packet of Shirataki noodles with you. Some pho spots are starting to offer Shirataki noodles, though.)
Always start with a glass of sparkling water (add lime or lemon), and you’ll feel full. Then order things in appetizer portions. Eat slowly. If you’re not hungry, stop eating and take it home. You don’t have to eat everything on your plate.
The worst thing I see people do is order 4 appetizers, an entree, copious amounts of alcohol, and then dessert. You don’t need all those calories, but you’ll eat them anyway because they’re in front of you. Nothing wrong with being a “light eater”.
Supplements are completely unnecessary, but I like them. This is what I take:
– Multi-vitamin. Does it do anything? I have no idea, but I figure it can’t hurt.
– Folic acid. Oddly enough, when I started taking it, my hair stopped going grey. I currently have no grey hairs.
– NAC. Lowers my anxiety.
– L-Glutamine. This makes the biggest difference in terms of my stomach and workout recovery. When I take L-Glutamine I recover so much faster.
– Apple cider vinegar. I don’t know if it does anything, but I like the taste of it in water. Your mileage may vary.
– Bone broth protein when I’m too lazy to even open up a can of tuna. I add some blueberries, L-Glutamine, and swiss chard to it in a blender. Also contains biotin.
– Fish oil
– Melatonin. For better, deeper sleep.
Just Do It!
Most importantly, don’t psych yourself out.
My biggest problem was thinking that losing weight would be so hard, I’d have to run all the time, live off raw arugula, and dream of ice cream, only to lose a pound a week.
Ergo, I would always decide to “start next week” or “start on Monday” … after this last cheesesteak and fries.
Rinse, repeat… every week.
Once you commit to it, losing weight is easy and the process doesn’t suck. Eventually it just becomes part of your routine and you don’t think about it. I don’t even think about my diet any more.
It’s also faster than you think – the first month I dropped 20lbs and it was minimal work. The next month, another 20lbs. After 40lbs, people were like “Whoa!” Then the next month, another 15lbs. Suddenly I was a 32 waist.
The hardest part about the whole process was putting on gym shoes and air in my bike tires.
The Bottom Line
The key to losing weight is (a) eating less; (b) modifying the amount of carbohydrates you eat depending on your activity level on a given day; (c) adding in some fats to your diet; and (d) shaping your diet and exercise routine in a way that is easy to incorporate into your lifestyle.
My life is a lot less complicated not having to worry about eating every three hours, preparing meals, cleaning my kitchen all the time, counting calories, etc. My entire day is focused on my work and hobbies; I don’t worry about food at all. I eat the same 5 basic things all the time, starting around 4pm, and then I stop eating around 8pm or 9pm.
As for exercise, riding my bike to work is fun, and it’s faster and cheaper than driving or taking an Uber. I get good clients from my gym and jiu jitsu studio, but more importantly, it’s an hour a day to myself without being bombarded by clients and opposing counsel.
Your life should revolve around doing what you like, not worrying about your diet.
Once a healthy lifestyle becomes fun and part of your routine, it’s smooth sailing from there. You’ll look great and feel great.