Welcome to the 3M Insider — your VIP pass to the gains underground.
Three times a week, we’re sliding into your inbox with quick hits of fitness gold, mindset hacks, and behind-the-scenes scoops from the 3M Coaching World. Every issue takes less than 3 minutes to read — because shredded waits for no one. Let’s go.

Client Spotlight: Jerod – From Deployment to Peak Performance

Jerod didn’t have a full kitchen. He didn’t have the perfect setup. What he did have was discipline, focus, and a “get it done” mentality. In just 90 days, he transformed his physique while deployed, proving that where there’s a will, there’s always a way.

He started with just a pan and a small rice cooker, grilling proteins over charcoal when he had no oven. Over time, he found his rhythm, prepping efficiently and staying consistent—even in challenging circumstances. He flexibly navigated eating out by understanding his macros and making smart choices.

Jerod’s workouts became a daily habit. Pull-ups, dips, and consistent training were non-negotiable, and he began feeling the effects immediately: higher energy, better stamina, and a leaner, stronger body. His dedication wasn’t just about looking better—it was about performing better, feeling stronger, and living healthier.

The result? A leaner, more muscular Jerod, who’s not only achieving his fitness goals but maintaining them with discipline and consistency. He’s proof that even in tight spaces and tough situations, transformation is possible with the right mindset and routine.

👉 Watch Jerod’s Interview Here

Recovery Secret: Why Walking is a Fat-Loss Superpower

Let’s set the record straight:
Most guys who think they need to “kill themselves in the gym” to lose fat are overlooking one of the simplest, most effective tools—walking.

Walking isn’t just “light cardio.” Done strategically, it can burn fat, boost energy, and speed recovery—all without wearing you out.

Here’s why walking works:

• It burns calories without draining energy, so you can recover faster for your next workout.

• It increases blood flow, reducing soreness and priming muscles for growth.

• It improves focus and mindset, lowering stress and keeping you disciplined with meals and training.

If this sounds familiar, here’s how to make walking work for you:

• Take a 10–15 minute walk after meals to aid digestion and stabilize blood sugar.

• Take a 20–30 minute walk in the evening to speed recovery and improve sleep.

• Walk anywhere, anytime—around your block, at lunch, or pacing while on a call. Consistency beats intensity.

Walking is a low-effort, high-return tool most men over 35 ignore—but when used strategically, it can make a huge difference in energy, fat loss, and overall performance.

The Hunger Hack: Outsmart Emotional Eating

Let’s set the record straight:
Most guys who struggle with fat loss aren’t “weak” or lacking willpower—they’re falling victim to emotional eating. Stress, boredom, fatigue, or habit can hijack your appetite and sabotage progress.

Emotional eating isn’t a personal failure—it’s a predictable response to triggers. The key is learning to recognize and outsmart it.

Here’s why emotional eating happens:

• It kicks in when your brain craves a quick reward, often from high-calorie, low-nutrient foods.

• Stress, fatigue, or habit can trick your body into thinking you’re physically hungry when you’re not.

• Ignoring triggers without a strategy makes cravings stronger and harder to resist.

If this sounds familiar, here’s how to hack your hunger and stay in control:

• Identify your triggers. Write down when cravings hit and what’s happening in your environment or mindset.

• Separate hunger from emotion. Ask yourself: Am I actually hungry, or am I stressed, bored, or tired?

• Plan and prep your meals. Keep protein-rich, nutrient-dense foods ready so impulse decisions are minimized.

• Move to reset. Quick walks, push-ups, or even a few minutes of stretching can interrupt cravings and clear your head.

• Track and reflect. Log what triggered a craving, what you ate, and how you felt. Awareness builds control and confidence.

Outsmarting emotional eating isn’t about deprivation—it’s about strategy. Lock in your meals, handle cravings before they handle you, and you’ll stay consistent, drop fat, and feel in command.

Remember: Real men manage hunger—they don’t get managed by it.

Quick Check-In

📬 Hit reply — What’s your top strategy for conquering cravings and staying in control? Share your approach — it might be featured in an upcoming 3M Insider.

Let’s keep raising the standard —
— Ryan & the 3M Coaching Team