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What's in store for today:

• I could eat these Garlic Bread Pizzas every day
• This book will help you Unfu*k Yourself
• The mediocre Reese's protein bar I can't stop eating
• The podcast is back baby!
• Our next 30 Day Challenge starts August 4th, enrollment is open

I’m pretty excited to share that I am finally back to running without pain again! 🥳

If you’ve been following along, you might remember I started running a few weeks ago, ran way too much way too quickly, and ended up jacking up my ankle tendon.

My knees were swollen too…but I figured that was just me getting old 😬

Fast forward 2–3 weeks, and I’m back at it.  I'm pain-free, increasing my distance, and feeling amazing.

I took away two big lessons from this experience:

1️⃣ Pay attention to your weaknesses. If you try to scale activity on a weak foundation, you’ll fall apart. I got some great guidance from a physical therapist (shoutout to Bonnie!) who helped me fix some weak links.

2️⃣ Small tweaks can change everything. One of the biggest breakthroughs was fixing my running form. Just changing how my foot strikes the ground eliminated the entire root cause of the pain.

This second point is especially relevant for anyone on a weight loss journey…

If it’s not working...or it feels painfully hard...it doesn’t mean you’re failing.  It just means your approach needs a tweak.

Sometimes changing one thing can change everything.

And with that, here’s your Feel Good Friday:

1️⃣  I Could Eat These Garlic Bread Pizzas Every Day

This recipe is still one of my top favorites from the Healthy & Whole Cookbook.

It’s super easy, only requires 5-6 ingredients, is low calorie, and insanely high protein.

As promised in Tuesday’s Deep Dive, here it is:

It's ready in just a few minutes, only has 5-6 ingredients, is very low calorie and SUPER high protein.  

I promised in this weeks Tuesday Deep Dive edition that I would share this recipe with you today, so here it is:

Matt's Crispy Garlic Bread Pepperoni Pizzas Recipe:

Calories + Macros w/ 4 Pieces:

• 300 Calories
• 58% protein
• Only 23% Carbohydrate
• 42 Grams Protein
• 17 Grams Net Carbohydrate

- 2 Low Carb Keto Hamburger Buns (Or 4 Slices Keto Bread)
- 4 Tablespoons Pizza Sauce
- 1/2 Cup Fat Free Shredded Mozzarella Cheese
- 16 Slices Turkey Pepperoni
- Garlic Powder + Salt To Taste

Directions:

1. Preheat air fryer or toaster oven to 350°F.
2. Split your buns into 4 pieces. Season both sides with garlic powder + salt, then lightly spray both sides with olive oil spray to help seasoning stick.
3. (Optional) Lightly toast before topping for extra crisp.
4. Spread 1 tbsp pizza sauce on each slice.
5. Add 4 pepperoni slices per piece.
6. Top evenly with mozzarella, then lightly spray the top of the cheese so it melts (don’t skip this or it’ll burn instead).
7. Air fry for 5–6 minutes until crispy. Enjoy!

Here’s a quick video using keto bread slices instead of buns, though I personally prefer the buns because they remind me of the mini pizzas from my childhood. 🔥

2️⃣ This Book Will Help You Unfu*k Yourself

"I am not my thoughts.  I am what I do." - Gary John Bishop, author of Unfu*k Yourself

You know I am an avid consumer of audiobooks, and having just finished this book, it's one I highly recommend.

You know I’m a firm believer that 80% of the battle in life is mental. Gary gets that, and his Scottish accent makes it a great listen, too.

In the book, he clearly breaks down how we get stuck: fear, doubt, negative self-talk, analysis paralysis...and how to break free by taking full ownership of your mindset, your actions, and your life.

As someone who’s done quite a bit of “Unfu*king” myself over the past few years…I can confirm that this one hits hard and true.

If you ever feel like your own worst enemy, give it a listen or read. 🎧

3️⃣ The "Mediocre" Reese's Protein Bar I can't Stop Eating

This bar right here is the most tasty protein bar I have ever eaten.  

The problem, is that as a PROTEIN bar, it's mediocre from a calorie and nutritional perspective.  

I like protein bars to be at least 40% protein and under 200 calories for the full bar.  And there are plenty of great bars out there on the market that fit this standard.

This one comes in at 240 calories per bar, and with 18 grams of protein lands at only 30% protein.  So...yeah...it's just OK.  

BUT...it tastes so...dang...good!

And my motto is that if something tastes good enough, I'll make it fit.

It's high enough in calories and low enough in protein that by my standards I would call it more of a carb serving with some extra protein in it.

If you are pursuing weight loss at the moment, it's best eaten in one of two ways to make it fit well into a low calorie and high protein day of eating:

1. As a meal, pair it with something else that is 200 calories or less and higher in protein, like a protein shake.  Most ready to drink protein shakes are between 140 calories and 160 calories, with about 30 grams of protein.  So the combo of these two together is really tasty, and fits perfectly in the calorie and protein range we like for a complete meal on the go.  
2. Eat it as a snack, but skip adding a carb or fat to one of your meals, and eat lean protein and veggies only in that meal.  Thus making "room" for it in the day even as a carb / fat based snack.  (I usually recommend not snacking on options that are less than 40% protein, but if you skip those things in a meal it still works)

I got lucky last week and got a couple boxes on sale for only $6.50 per box with 4 bars, which is a heck of a price compared to a lot of bars.  

If you love Reese's and you can make this bar fit properly into your day to day eating, you can't go wrong with this one.  

4️⃣ The Healthy & Whole Podcast Is Back Baby!  

I’ve felt like something was missing for a while, and now I know what it was.

There’s just something about podcasting…the ability to sit down, hit record, and go deep into a topic that matters.

I still love writing long posts. I love this newsletter.
But the podcast? It’s different.
It’s personal. It’s real. It’s raw.

So I’m bringing it back. Likely a new episode each week.

This time around, I’ll still talk about sustainable weight loss, habits, and health, but I’m also going to open up more.

💬 I’ll share lessons from my own journey.
💬 I’ll talk about mental health, personal growth, and what it really means to live a fulfilling life.

The podcast lives on its own YouTube channel (separate from my main one) to keep things focused.

The first episode is out now, and it’s a deeply personal one.

In it, I share how I pulled myself out of a two-year funk…a low-grade depression that quietly crept in and overstayed its welcome.

If you’ve ever felt like you’ve been in a funk you couldn’t shake, I hope this episode speaks to you.

👉 Watch Episode 1 here + Subscribe to the Podcast YouTube Channel

Clients of the week:  Darrick + Jessie

The Working, Homeschooling, and Homesteading Mom + Dad of 2

When Darrick and Jessie joined Healthy & Whole, they were overwhelmed.

Homesteading. Homeschooling. Two kids under six. Two demanding careers.

They weren’t out of shape from laziness, they were stuck in survival mode, knowing they needed a change but unsure how to make it work with their life.

Fast forward: they’re down a combined 77 pounds, confidently maintaining, and living a completely different lifestyle, one built on consistency, faith, and growth.

This week, they celebrated Jessie’s baptism. 🙌💛

Our Strategy With Darrick & Jessie:

• Focus on structure over restriction w/ easy meals + sustainable habits

• Created flexible movement routines they could both do consistently

• Taught them how to integrate weekly cheat meals and date nights without falling off track

• Encouraged shared goals and accountability as a couple

• Invested heavily in mindset work to build long-term confidence

They didn’t just hit their goals, they became the kind of people who don’t slide backwards.

This is what happens when you stay in the game long enough to finish what you started. 💪

💥 Ready to Make August Your Turning Point?

Enrollment is now open for our next Healthy & Whole 30-Day Challenge, kicking off Monday, August 4th, and it’s the best time to join our program.

This isn’t a crash diet. It’s a high-accountability launch into real, lasting change, built for busy people who want sustainable results without sacrificing real life.

✅ Coaching
✅ Daily accountability
✅ High-protein recipes
✅ Restaurant + workout guides
✅ Community, momentum, and support

Only 10 new client spots available and they always go fast. The sooner you join, the more prep time you get before the challenge begins.

👉 Click here to apply now or reply to this email and I’ll send you the details.

A Quote To Finish Your Week Strong

"The beginning is mostly luck.  The end is mostly choices."

- James Clear

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.