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.

Sleep Like a Weapon: Recovery for Men Over 40

You don’t get stronger in the gym — you get stronger when you recover. And the most overlooked tool in your arsenal? Sleep.

For men over 40, sleep isn’t just rest — it’s strategy. This is when your body repairs muscle tissue, regulates hormones like testosterone and cortisol, and locks in fat-burning progress.

If your sleep is broken, short, or inconsistent, your training suffers — no matter how hard you push.

Here’s how to weaponize it:

• Cut off screens 60 minutes before bed.

• Set a consistent sleep time, even on weekends.

• Keep your room cold and dark to boost melatonin.

• Avoid alcohol late at night — it wrecks recovery.

Train hard. Eat clean. But don’t sleep on sleep — it might be the missing link in your transformation. Check out our sleep guide HERE.

Tactical Eating: Outsmart Hunger, Dominate Your Day

You’re solid Monday to Friday — then the weekend hits.

One dinner out turns into two. You skip tracking, skip workouts, and by Sunday night, you're planning to "start fresh" on Monday.

Sound familiar?

Here’s the truth: It’s not the one meal or drink that derails you — it’s the all-or-nothing spiral.

What to do instead:

• Track what you can. Even rough estimates are better than silence.

• Don’t punish with cardio. Just get back to your normal routine.

• Hydrate, walk, and sleep. These reset your system faster than you think.

Progress isn’t about perfection — it’s about how fast you bounce back. Check out our Speed of Results coach’s corner for more HERE.

Quick Check-In

📬 Got a routine that keeps you locked in? Or a mobility move that changed your game?
Reply to this email — your tip or story might be the next one we feature in the Insider!

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