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What's in store for today:

• This Pot Roast Recipe Is Comfort Food Packed With Protein
• Feeling Tense? These 2 Breathing Exercises Will Calm You Down
• This Personal Development App Surprised The Heck Out Of Me

Hey friend,

It is September 11th, 2025 and if you feel like the world is extra heavy today I want you to know I feel that, too. 

Obviously, today is the anniversary of one of the most significant days in American history, the 9/11 attacks.  

And just yesterday, the country suffered another tragic event in the assassination of 31 year old father and husband, Charlie Kirk.  

I'm not politcal and this message isn't at all about politics, but simply to acknowledge the darkness we all feel in the wake of events such as this assassination and the 9/11 attacks.  

So here is a friendly reminder (I need it as well) that despite dark events such as these, God is in control and God is working in all things.  

Count your blessings, focus on what you can control, and let go of what you cannot.

Fuel your body with healthy food, move your body with exercise, and put genuine love out into the world today.

And remember that God is the chef...let Him cook.

This Pot Roast Is Protein Packed Comfort Food

One of my favorite meals growing up was my mom's pot roast.

She used to make it especially during the fall and winter months, and it was like warm comfort going down the hatch.  

Unfortunately, the way she and others typically make pot roast is pretty high calorie, high carb, high fat, and not so friendly to losing weight and keeping it off.  

So when I started making my cookbook one of my first orders of business was to make a super high protein, low carb / low calorie version of my mom's pot roast that still tasted amazing.  And that is how this recipe was born.  

Matt's Heatlhy & Whole Pork Pot Roast Recipe

Bulk Serving Recipe makes 6 x 1 Cup servings of pork pot roast.

• 226 calories per 1 Cup Serving of Pork Roast
• 60% protein
• 26% Carbohydrate
• 31.3 Grams Protein
• 13.6 Grams Net Carbohydrate

Ingredients

• 2 Pounds Lean Boneless Pork Tenderloin (Not Half Loin Roast, half loin roast is not lean enough)
• 24 Oz. of petite baby carrots (We used 2 x 12 ounce bags)
• 8-10 Oz. of sliced radishes (We used an 8 oz. bag)
• 2 Packets of Pork Roast Seasoning Mix (We used Great Value Brand)
• 2 Tablespoons Argo Cornstarch (Added during last hour of cooking)

Instructions

1. Spray the inside of your crockpot with cooking spray and add in the pork tenderloin, carrots, and sliced radishes. (Slice the radishes however you prefer)
2. Stir the 2 packets of pork roast seasoning into 1 cup of water until mixed well and pour it all over the top of the contents in the crock pot and stir it all up together so it is all well covered.
3. Cover and cook on High for 4-5 hours or low for 7-8 hours.
4. When the pot roast is done cooking, mix 2 tablespoons of Cornstarch with 2-4 tablespoons of cold water then pour it into the crockpot and stir the contents. Unplug the crockpot or turn it to low / warm, seal the lid again and let it sit for a few minutes to thicken up the gravy a bit and serve.
5. Enjoy!

Feeling Tense? These 2 Breathing Exercises Will Calm You Down

Did you know that the number one way to work yourself up or calm yourself down has to do with your breathing?  

When we get stressed out, we tend to either hold our breath or start breathing very shallowly, and this sends a signal to our body that we might be in danger, which can trigger a release of stress hormones.

Sounds familiar right?  

Well, what most people don't know is that you can reverse this feeling just as quickly by intentionally controlling your breathing, which will cause the release of hormones that will give us a feeling of relaxation and calm.  

If you are struggling with stress and feeling tense, try these two different breathing techniques and see which one you like best.  

Box Breathing (4–4–4–4)

• Inhale through your nose for 4 seconds

• Hold for 4 seconds

• Exhale through your mouth for 4 seconds

• Hold for 4 seconds

• Repeat 4–6 rounds
  This balances your nervous system and is great for calming anxiety.

4–7–8 Breathing

• Inhale through your nose for 4 seconds

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds

• Repeat 4 cycles
  This activates the parasympathetic nervous system and is especially useful before sleep.

I guarantee, that you will feel some sensation of positive relief within seconds of implementing either of these intentional breathing exercises.

And now you have an excellent tool to calm your nervous system that you can use any moment, anywhere.  

This Daily Personal Development App Surprised Me - Heroic App

I literally just stumbled on this app today, and I thought it was worth a share.  

I found this app because I needed a new resource to find more guided meditations and journaling prompts for my morning routine.  

I have been using Hal Elrod's The Miracle Morning app, which is an AMAZING app and I also highly recommend, but I've used it long enough that I have listenened to most of the guided meditations and journaling prompts in the app and I wanted some fresh things to drive my morning personal growth time.  

A quick Chat GPT search lead me to this app, Heroic.  

Honestly, this app was a little overwhelming at first because it's got a lot more packed into than The Miracle Morning app, and it took me a solid 30-40 minutes to find my way around the app and to get things setup, but once I did, I REALLY liked it.  

One thing I really like about this app is that it has a TON of personal growth content from meditations, to journaling exercises, to book summaries, etc. which will keep me busy for months.  And since they add new stuff all the time I feel like I will have a hard time running out.  

The second thing that REALLY surprised me is how this app ALSO focuses on helping you to get clear on your ideal identity and values in life.  

The app had me work through an exercise defining my identity and values in health, work life, and relationships, and then also had me pick daily habits in these three areas to strive for every day.  

REALLY cool.  

I'm still just on Day 1 of using this app, but I can already tell that for anyone as interested in personal growth and development and living their best life as I am, this app is going to be a great resource I will likely use for some time.  

You can download it for Apple devices here.

Or for Android devices here.

🎬 YouTube Video

10 High Protein Foods That Will Change Your Life

This is a video I made last year that is all about foods that are shockingly high in protein without seeming like they should be at all.  

Foods that you can enjoy that actually feel like cheating, while also getting lots of protein into your day.  

Watch the full video here.

Client Of The Week:  Mike Larr

Just a few years ago, Mike joined Healthy & Whole at age 68 — exhausted, anxious, and scared for his health after decades of living with Type 1 diabetes.

He set a bold goal: lose 70 pounds and regain control of his health and mindset.

In just 12 months, Mike lost all 70 pounds — and now, at 74 years old, he’s kept it off for 5 full years.

Here’s what made the difference:

✅ Rebuilding his lifestyle around simple, sustainable routines.
✅ Learning how to eat for both diabetes management and enjoyment.
✅ Healing his mental health with community, coaching, and self-leadership.

Along the way, Mike faced every obstacle imaginable — including the devastating loss of a child.

And yet, he stayed the course. Today, he walks daily, strength trains weekly, and eats in a way that supports both his physical and emotional well-being.

This is what true transformation looks like:
Not just weight loss — but a complete rebuilding of health, resilience, and identity. 💪

A Quote To Finish Your Week Strong

"Here's what is truly at the heart of wholeheartedness:  We are worthy now.  Not if.  Not when.  We are worthy of love and belonging now.  Right this minute.  As is."

- Brene Brown

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.