Can you drink alcohol and still reach your fitness goals? Can alcohol be a part of a healthy lifestyle?

In this episode, Derek covers:

• How alcohol is metabolized in the body
• Why alcohol can interfere with fat loss and muscle building
• The effects of alcohol on sleep, hormones, recovery, and appetite
• The difference between occasional moderate drinking and habitual overconsumption
• Practical guidelines for incorporating alcohol while still making progress

Follow me on IG @minimalist.gym

Derek goes over the process of setting calorie and macro targets for fat loss and muscle building.

By the end of this episode, listeners will understand:

• Why calories are the foundation of body composition
• How to estimate maintenance calories
• How to set a calorie target for fat loss or muscle gain
• How to calculate protein, fats, and carbohydrates
• How to adjust intake based on progress
• Why consistency matters more than perfection

Be sure to follow us on IG @minimalist.gym

This final episode in a 3-part series is designed to help listeners understand that lasting transformation has very little to do with motivation and almost everything to do with systems.

By the end of this episode, you will understand:

• Why consistency breaks down during stressful seasons
• How to define a set of minimum standards
• Why flexibility is more important than perfection
• How to recover quickly after setbacks
• Why this principle is the glue that makes everything else sustainable

Don't forget to register for the live workshop where I'll be breaking down all the keys of the Minimalist Method for Men. When? Tuesday, May 19th at 7pm EST.

Find me on IG to register: @minimalist.gym

Part 2 of a special three-part podcast series leading up to my upcoming workshop, The Minimalist Method for Men.

In Episode 1, we covered The Metabolic Primer and why many men over 40 are accidentally sabotaging their metabolism through chronic under-eating and inconsistent nutrition.

Today, we're tackling the second major pillar of the system.

I call it:

The 30-Minute Muscle Method.

If you're listening to this episode before 7pm EST on 5/19/26 and would like to register for the workshop, find me on IG - @minimalist.gym

This first episode of a 3 part series that introduces listeners to the foundational concept of The Metabolic Primer, which is Key #1 of my upcoming workshop.

The goal is to help busy men realize:

• Their metabolism is not "broken"
• Chronic under-fueling is sabotaging fat loss
• Muscle is the key to metabolic health
• Protein and structured eating are the first steps to recovery
• Your workshop provides the complete roadmap

The live workshop, The Minimalist Method for Men is Tuesday, May 19th at 7pm EST. Find me on IG to register for the workshop @minimalist.gym.

Derek discusses one of the biggest progress killers for guys in their 40s. Putting too much emphasis on minor details, while ignoring some of the big rocks that will actually move the needle. We call this "majoring in the minors."

Derek discusses what really keep busy men in their 40s stuck and the action steps to make real sustainable change.

In this episode Derek discusses why otherwise successful men find themselves struggling to control their health and fitness.

There's still time to join my next 30-day challenge, The Fit Dad Project!

Deadline to register is 3/8/26. Here is the link: https://info.theminimalistgym.com/fit-dad-project