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What's in store for today:

• High Protein PB+Honey Without The Guilt
• My Favorite Two Step Daily Productivity Hack
• The Book You Need To Level Up In Life
• My favorite thing of the week

Hey Friend,

Welp — today is my birthday! 🎉 Yep... 41 years young.

And today, I’m filled with gratitude for a lot of reasons.

First, I just turned 41, but my latest bloodwork says I’m biologically only 29.

Apparently, the lifestyle I live and teach is working pretty well 💪🏻

Second, I just gifted myself a new running PR for my birthday...

📈 My longest run to date: 5.03 miles in 54:38

And let me tell you — I had to fight for it.

I’m still fairly new to running and haven’t quite mastered the art of fueling for longer distances. About halfway through, I wanted to quit.

The whole second half of the run, I just kept repeating to myself:

“Don’t stop. Just keep moving. All you have to do is just keep moving.”

And somehow… I made it. Barely. 😅

But honestly, it was the best birthday gift I could’ve given myself:

A reminder that even when it hurts, even when it’s hard, and even when I want to quit — I’ve got the strength to push through and finish strong.

Here’s to 41 years on earth, a new PR, and many more of both 💛

Now, let’s get into your Feel Good Friday 👇

1️⃣  The Perfect Protein PB+Honey Sandwich

One food that takes me straight back to childhood?

Peanut Butter & Honey Sandwiches 🤤

Unfortunately, the classic version made with full-carb bread, regular peanut butter, and honey is a total calorie bomb with almost no protein.

But this version? Just 161 calories per sandwich — and 43% of those calories come from protein.

✅ One sandwich = a great high-protein snack
✅ Two sandwiches = a super filling, nostalgic meal
✅ I often pair it with my protein chili in the fall 🍁

Matt's Famous Protein PB + Honey Sandwich:

Single Serving Recipe:

• 161 calories per Sandwich
• 43% protein
• Only 38% Carbohydrate
• 18 Grams Protein
• 16 Grams Net Carbohydrate

- 2 Slices of Zero Carb Keto Bread (I use Lewis Keto Hawaiian)
- 2 Tablespoons Powdered Peanut Butter(Great Value Brand, PB2 or PB Fit)
- 2 Teaspoons Honey

1.) Add the powdered peanut butter, honey, and about 1 tablespoon of water to a small bowl and mix together with your butter knife until it is a nice thick and smooth peanut butter and there isn't any dry powder left.  If you want it less thick, add a few extra drops of water and stir until it's your ideal consistency.

2.) Spread the protein peanut butter and honey mixture on one slice of the low carb bread, and then add the other piece of bread to complete the sandwich. 

3.) If you want your sandwich grilled, spray a skillet lightly with cooking spray and add the sandwich on medium high heat until the bottom is nicely browned, then flip and cook until both sides are browned to your liking.

4.) Enjoy!

2️⃣  My Two Step Daily Productivity Hack

Time...the number one struggle we all wrestle with in life.  

We all get the same 24 hours every day, and yet some are just better at maximizing their time than others.  

This is something that I have been really focused on improving in my own life lately, and while I've been tweaking a lot of different things, there are two habits that have made the biggest difference and that really allow me to feel like I am making the most out of each day.  

I call this my daily two step productivity hack.  

Step 1:  Set aside 10 minutes before I start my day to right down 3 priority tasks or focuses for the day.  

I live life by what I call The 3x3 Method.  

In my life at any one time I have 3 main priorities that take precedence over anything else — and on a daily basis I aim for 3 tasks that align with those 3 life priorities.  

Hence 3x3.  

Right now, my 3 main focuses in life are:

1. My family
2. My body / health
3. My work

So I start each day with around 10 minutes of quiet time and my journal in hand thinking intentionally about my 3 main priorities or focuses for my life, and then I write down the 3 tasks that if completed would allow me to go to sleep knowing that today was a successful day. 

That I moved the needle in a positive way with the things I value most in my life.  

That is step 1.

Step 2:  Put my cell phone on Do Not Disturb and then hide it away.

Once step one is complete and I have my 3 main tasks for the day, all that is left is to make sure I get those things done.

In order to do that I need to minimize distractions.

The best way I have found to do that is to put my phone on do not disturb and put my phone away in a drawer where I can't hear it vibrate, or see it light up, or anything of the sort.  

Not only does this allow me to be INCREDIBLY productive, but I feel so much more calm and at peace at the same time.  

These two critical steps combined make for a potent duo for daily productivity and peace.  

I highly recommend trying them out together.  You won't be sorry.  

3️⃣  The Book You Need To Level Up In Life

If you’ve ever felt like you’re capable of more — but can’t quite break through — Level Up by Rob Dial is a must-read.

Drawing from his own story and years of coaching experience, Rob lays out a powerful roadmap for rewiring your mindset and upgrading your results — not by working harder, but by thinking differently.

He blends neuroscience, psychology, and real-world application to help you:

✅ Identify the subconscious beliefs keeping you stuck
✅ Replace them with empowering, outcome-aligned habits
✅ Build identity-based momentum that lasts

The core idea 👉 your external results reflect your internal patterns.

Upgrade the patterns, and you upgrade your life.

If you’re working on becoming someone who follows through effortlessly, this book is worth it.

4️⃣  My Favorite Thing This Week: 

Chosen Foods Avocado Oil Cooking Spray

I know what you’re thinking…

“Really, Matt? Cooking spray?” 😂

But hear me out.

Using cooking spray instead of bottled oil VASTLY reduces the fat calories while cooking, making it a great strategy for weight loss and weight maintenance.

Until a few weeks ago, I always bought the bargain-brand olive oil cooking spray.

But that cheap stuff comes with 3 major problems:

1. Low Smoke Point – Olive oil burns easily at high heat, making it inflammatory and unhealthy under intense cooking.

2. Propellants – Most cheap sprays use chemical propellants for that nice mist, which are not great for your body or your cookwear.

3. Sticky Residue – All those additives in the bargain products cling to your pans and are a pain to clean.

So I upgraded to Chosen Foods 100% Pure Avocado Oil Spray — and I’ll never go back.

Here’s why I love it:

✅ It’s pure avocado oil — no propellants, fillers, or additives
✅ It comes in a big bottle that lasts a long time
✅ It actually has a beautiful mist (not a greasy jet stream)
✅ Avocado oil has a very high smoke point, so it stays stable and healthy even with high-heat cooking

Yes...it’s more expensive — but 100% worth it for me.

New YouTube Video 🎬  13 Ultra Convenient Protein Snacks For Sustainable Weight Loss

One of the most common questions I get from new clients inside our Healthy & Whole mentorship program is:

“What are the best protein snacks for weight loss?”

I get this question so often that I decided to create a fun new YouTube video walking through all my favorite options — and taste testing them live on camera.

✅ You’ll walk away with a list of go-to protein snacks
✅ You’ll learn how to evaluate any product using my method
✅ You’ll stay full, on track, and avoid the impulse snack trap 

👉 Watch it here + Subscribe to my Main YouTube Channel

Client of the week:  Anna Ndelekwute

Anna came out of the gate strong — the weight dropped fast, her confidence soared, and momentum was high.

But like mile 30 of an ultramarathon, she hit a wall.
Not physical… but emotional.
Mental.
Spiritual.

She doubted herself. Thought about quitting.

But every time, she chose to rise up instead.

And that’s where the real transformation began.

✅ When she got bored with meals — we helped her expand her menu with more meals and snacks that she enjoys.

✅ When she hit emotional walls — we guided her into coaching and books to grow rise above her self limiting beliefs.

✅ She wanted to start training for a 5k but questioned her ability — so we encouraged her to keep going and to be patient in the process.

Her new mantra?

“Feel the fear… and do it anyway."

Now 50 pounds down, Anna’s not just changing her body — she’s becoming the woman who finishes what she starts.

She’s not running away from who she was…

She’s running toward the warrior she was always meant to become. 💛

A Quote To Finish Your Week Strong

"In order for a seed to grow into a flower, it must completely destroy itself. If you truly want to change, some other part of you needs to die."

- Rob Dial

When you're ready, here's how I can help:

If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help.   Apply for coaching here in the Healthy & Whole Mentorship Program.  

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.