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What's in store for today:
- Starbucks New Protein Sugar Free Latte's
- My Easy High Protein Quesadilla Recipe
- My Favorite Book On Discipline
Hey friend,
Last weekend for Joani and I's anniversary celebration we went up to The Bottleworks District to have lunch at Garage Indy for the first time and it was...SO GOOD!
If you've never been, Garage Indy is basically an amazing food court that has really unique places to eat and a ton of variety.
They have everything from BBQ, to fish and chips, to sushi, to Brazilian, to hibachi, to tacos, to ice cream, and so much more 🤤
Joani and I ordered from a place called Sal & Pimenta, and it was excellent.
It's meals like this that I would consider a cheat meal that are part of my motivation to eat a healthy and balanced lifestyle 80-90% of the time.
Because meals and special dates like this with Joani taste better when I know I've been on top of my health and diet the rest of the time.
No guilt associated, just good food and good times.
Anyway, here's your Feel Good Friday...
Starbuck's New High Protein Sugar Free Latte's
This week Starbucks has FINALLY launched a higher protein and lower calorie option to their drink menu!
I can't tell you how PUMPED I am that they are moving in this direction, and I truly hope this is just the beginning of an ongoing trend into the high protein, low sugar direction for their menu 💪🏻
They have essentially released 3 versions of higher protein offerings:
- Protein Latte's
- Sugar Free Protein Latte's
- Protein Cold Brew's
Their Protein Latte's and Sugar Free Protein Latte's currently offer Vanilla Latte and Matcha Latte options, with the best one nutritionally being their Sugar Free Vanilla Latte.
You can get these iced or hot, and the sugar free vanilla version is PERFECT nutritionally!
You can get a 16 oz. Grande Sugar Free Vanilla Latte for only 200 calories and with a whopping 29 grams of protein which puts this drink at 58% protein 🤯
By our standards that makes this a perfect protein snack, and if you want the 24 oz. Venti then we would recommend counting that as 2 protein snacks or one meal serving for the day.
Their regular protein latte's (not the sugar free versions) are still GOOD, just a little higher in fat and calories making them not QUITE as good nutritionally as the sugar free options.
But, they are still at least 40% for the most part and if you count them as a meal serving for the day you can still enjoy them without getting totally off track for the day.
My favorite pick and recommendation out of all of them is the 16oz. Grande Sugar Free Vanilla Latte for the win 🥤
The Protein Quesadilla You Can Eat Every Day
The very first Mexican food I ever ate was a chicken quesadilla at a hole in the wall restaurant in Franklin, TN.
I was really late to the party with Mexican food, but once I had my first taste I was hooked, which became a little bit of a problem, because restaurant Mexican food isn't known for it's low calorie content đź«Ł
Much later in life I figured out how to make really tasty quesadilla's at home like this one below, and while they might not taste QUITE as good as they do at the Mexican restaurant, I love them because I can eat almost 4 quesadillas for the same calories I used to be able to eat just ONE.
Here's a quick comparison of how this recipe stacks up against Chipotle's Quesadilla for example:
Matt's Famous Chicken Quesadilla Recipe:
Single Serving Recipe:
- 320 Calories
- 60% Protein
- Only 25% Carbohydrate
- 46 Grams Protein
- 19 Grams Net Carbohydrate
- 2 Xtreme Wellness Keto Tortilla's (50 calories each)
- 3 Oz Fully Cooked Chicken Breast
- 1/2 Cup Fat Free Shredded Cheddar Cheese
- 2 Tablespoons Salsa
- 1 Teaspoons Taco Seasoning
1. Add fat free shredded cheese, fully cooked chicken breast, taco seasoning, and salsa into a bowl and stir up well together.
2. Lay out both of the tortillas, then and divide the filling mixture up onto one side of each of the tortillas (not right in the center). Spread it around a bit to the edges of that side of the tortilla so each tortilla is half covered with the filling.
3. Fold the other side of each tortilla over the top of the filling, spray a large skillet lightly with cooking spray, and place them into the skillet to cook each side until browned to your liking and the cheese is melted. (Similar to a grilled cheese sandwich).
4. Enjoy.
My Favorite Book On Discipline...
There are many books on discipline out there, but Discipline Is Destiny by Ryan Holiday one is one of my favorites.
A lot of books come at the subject of discipline from the perspective of "Just do it" (Discipline Is Freedom by Jocko Willink) or "habit based discipline" (think Atomic Habits by James Clear).
They paint discipline as something that we should hold our nose and do or habit hack our way into being discilined.
And, don't get me wrong, I am not saying those books don't have value.
They are all incredible books.
Heck, my whole program is based upon the principle of making discipline easy by infusing enjoyability and convenience into the things we need to do in order to be successful.
What I love about this book though, is that the author Ryan Holiday tells stories about some of histories most disciplined people in such a romantic way that it inspires one to want to be more disciplined just for the sake and virtue of it.
Ryan helps us to see the intrinsic value in being disciplined, rather than discipline simply being a pathway to getting what we want or as something we just need to do.
While you're at it, you should probably read ALL of Ryan's other books as they are all incredible and are all inspired by Stoic philosphy.
🎬 YouTube Video
9 Daily Habits That Have Me Leaner + Healthier At 41 Than I Was At 21
After 41 years of life, I think I’ve formulated the perfect 9 daily habits that help keep me lean, healthy and energized. In this video, I’m sharing the daily health and fitness tips that have transformed my life for the better and have helped me become a better man, father, and dad. From creating a strong morning routine to developing a sustainable weight training program, these 9 daily habits are sure to help you, just like they’ve helped me on my fitness journey.
Client Of The Week
Susie - 45 Pounds + Counting In 13 Weeks
Susie’s latest check-in was a wall of wins, and it’s too good not to share.
She interviewed back in May, realized there’s never a “perfect time,” jumped in at the end of June—and then executed like a pro.
The results so far: 45 lbs down in 13 weeks (that’s ~3.46 lbs/week).
Highlights:
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Movement: From ~4k steps/day to 10–12k daily; hasn’t missed her 8k minimum in 3+ months.
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Health wins: No more diverticulitis flares, GERD resolved, more energy, happier outlook.
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Non-scale victories: Wedding rings back on; back into favorite clothes from 4–5 years ago.
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Real-life friendly: Still eats out, enjoys pancakes, sloppy joes, pastries, pasta bakes, mousse, and more—while staying on plan.
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Consistency edge: Our guideline is 80/20 consistency; Susie’s closer to 95/5. Not a “magic metabolism”—just above-average execution.
She works full-time, has a family, and still makes it happen taking morning/evening walks and even squeezing in lunchtime steps.
For context, if she’d only hit our minimums, she’d still be losing ~2–2.5 lbs/week. She simply chose a faster pace because she can and likes the momentum.
Proud of you, Susie. Your results are proof that when the details and consistency are dialed in, life—and the scale—improves fast. 💪
A Quote To Finish Your Week Strong
“Decide who you want to be, and then do that work.”
- Ryan Holiday - Author of Discipline Is Destiny
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.
