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.

New Resource Launch: No Shortcuts, Just Discipline — Raab’s 40-Pound Journey

We just dropped a new client interview with Raab — and if you’ve been waiting for a spark to get back in rhythm, this is it.

Raab didn’t overcomplicate it.
He tightened up his habits, dropped over 40 pounds, and found a routine that works — even with a packed schedule.

Inside the episode:

• Why meal prep was his game-changer

• How to stay consistent even when life isn’t

• What it really means to build momentum the real way

👉 Watch Raab’s Interview Here

No fluff. No hype. Just results built on structure and grit.

Coach’s Corner: Simple Doesn’t Mean Easy (But It Works)

One of the most common mistakes we see?

Overcomplication.

We get it — the internet makes everything feel like you need 100 hacks, advanced tracking, and a biohacking lab in your kitchen.

But 90% of transformations come from:

• Showing up 3–4 days a week

• Eating 3–4 simple meals consistently

• Drinking water, sleeping better, and staying accountable

It’s simple — but it’s not always easy.
That’s where the real work is.

Pro Tip: When to Have Your Snacks (and Protein Shakes)

We get this one a lot: “When should I eat my snacks?”

Answer: Whenever they help you stay on track.

Snacks are flexible tools, not rules.

Use them:

• Between meals, when you're getting hungry

• After the meal, if you need a little boost later in the day

• Before bed, if you experience nighttime cravings

What about protein shakes?

• Post-workout? Yes, if you’re not eating right after.

• Already eating soon? Save the shake for later.

• Missing protein? Add a shake to your snack or bedtime window.

Still learning your meal plan?

👉 Check out the 3M Performance Meal Plan Walkthrough Video, where Ryan and Mick go over tricks and tips on making your meal plan into a lifestyle.

Quick Check-In

📬 Got 10 seconds?
Reply and tell us: What’s one ‘boring’ habit that’s actually made the biggest difference for you?

We’ll feature a few in the next issue.

— Ryan & the 3M Coaching Team