This week is a mix of a hot take that might upset some, a small announcement, and a plan for anyone who let their routine slide over the summer. Here's what I've got for you:

We just added medical expertise to the program:

Quick update before we get into it. I've brought on a medical doctor specialized in weight, metabolic health, and obesity to work alongside the coaching side of things. This isn't a small deal. It means anything involving medication, bloodwork, or medical supervision now has a real doctor behind it.

More on this soon. For now, just know the program got a serious upgrade.

GLP-1s are doing more harm than good. Fight me.

Everyone's on Ozempic, Wegovy, Mounjaro, or Zepbound now, or thinking about it. You inject weekly, and your appetite disappears, suddenly you don't have to think about food anymore.

That's exactly the problem.

Ozempic 1 mg and injection.

I went and read the actual trials, not the headlines. The pattern across every single one of them is the same. When you stop the drug, most of the weight comes back, and a real chunk of what you lose along the way can be muscle, not fat.

I wrote the full breakdown, the studies, the numbers, and what I'd actually do differently if I were on one of these.

Read it here.

Here's how I'd get my body back in shape after the summer

Summer's almost over. Everyone's about to do a trendy detox they'll quit by week two.

Maintaining your health and staying in shape isn't a switch you turn on and off depending on your holidays. Your body doesn't know that.

Here's 5 things I'd do to get back on track:

1. Strength Training
At least three sessions per week. Prioritize multi joint exercises so the sessions stay short and effective. These use more muscle groups at once, which saves you time without cutting corners.

2. Cut the Crap
Most hidden calories come from things that came out of a bag, a box, or were heavily processed. Reduce those and your calorie intake drops without you even trying. Cut back on alcohol too, if you drink.

3. Walk
Walking at work, after work, and before work. Skip the elevator, take the stairs instead, choose your feet over public transport whenever it's reasonably possible. It adds up fast.

4. Eat Similar Meals
When your meals repeat, your brain goes on autopilot. Deciding what to eat every single time is what drains you, not the food itself.

5. Prioritize Sleep
When you sleep well, you make better decisions. Hunger stays in check, emotions don't take over. Sleep is the lever behind every other change on this list.

If you know all this but still feel you can't find the time to actually do it, I've created a 15 minute fat loss protocol for people in tech who don't have the time.

Get it here.

I started posting on X

ProductFitCoach’s X account: @ProductFitCoach

I'll be tweeting for a while there. If that's where you hang out, come find me: @ProductFitCoach or clicking here.

Got a question about health, performance, or building a body and mind for your career in Tech without sacrificing your career or business?

Ask Me Anything. No topic off limits, work, energy, training, sleep, mindset, whatever you're dealing with right now. Drop your question here.

If we haven't met, or you're new here

Here's my introduction: I was a PM, overcaffeinated, constantly telling myself my health could wait, until it couldn't. I burned out and had to stop working completely.

Rebuilding from the basics, sleep, food, movement, mindset, is what actually turned things around. I got certified as a personal trainer, and today I help Tech Professionals and Founders stay lean and focused without sacrificing their career or business. That's ProductFitCoach.

If you want the fuller story, I put it in a video:

One last thing…

If you are a senior tech leader or founder who wants to improve your health while getting in shape, increasing energy and focus, here's how I can help you:

1. Private Coaching: Improve your health, while getting in shape, increase your energy and focus and boost your career in Tech. Let's speak. Book a Free Strategy Call with me here.

2. FitDots: The first Fitness Plan really designed for busy professionals. You will get 15-to-45 min workouts without a gym + The Lean Nutrition System. Perfect to lose weight, gain muscle and boost your cognitive performance. Get your Time-Flexible fitness plan here.

Talk soon, Fer 👋

Disclaimer: This content is for educational and informational purposes only and does not constitute medical or nutritional advice.