I don’t overthink it.

Because I know I’ll get right back into it when I’m healed.

So when is skipping a workout a problem?

When you know you won’t be able to get back into it

And this doesn’t only go for workouts.

Diet, sleep, supplements…

It applies to all health habits.

As a business owner, you’ll have days where you can’t do every health habit you normally do because you have to solve an urgent problem.

This is normal and okay.

A missed day or two won’t make a difference if you’re playing the long game.

Because you know you’ll get back into it.

The problem becomes when you can’t get back into it.

You probably know someone like that.

When they have one bad meal, then they have another, and sooner or later, because they aren’t dedicated, they completely derail and stop eating healthy, working out, and they are back to where they started.

You don’t want to be that person.

Be dedicated.

But what I don’t promote is a diet that you won’t be able to sustain.

So the question is…

How do you make a diet that is simple, fast to make, and sustainable?

Well, here’re 3 tricks I have:

1. Use low-calorie alternatives

2. Use fast but healthy preparation methods

3. Switch between sauces, seasoning, and other side dishes

Let's explain one by one.

Use low-calorie alternatives

Let's take a burger, for example…

A normal burger has high fat cheese, a greasy patty cooked in a bunch of oil, white bread, no veggies, high-calorie sauce, and a normal Coke on the side…

Not good for fat loss or health.

But if I pick low-fat cheese, low-fat meat cooked with little or no oil, whole-grain bread, filled with veggies, I use a low-calorie sauce, and I have a Diet Coke on the side…

That suddenly becomes a nutritious and high-volume, low-calorie meal good for fat loss.

Use fast but healthy preparation methods

The way you prepare your food matters.

And it's mostly about the amount of oil you use.

Cooking in oil vs air fryer: The food tastes good from both cooking methods, but frying in oil can have 2-3x the calories.

Many machines are also designed to make healthier versions of the foods you like.

One example I mentioned above is an air fryer, but also the one I like is an ice cream machine where you can make low-calorie protein ice cream.

Switch between sauces, seasoning, and side dishes

One meal can taste completely different simply by changing the seasoning or sauces you use.

Chicken, broccoli, and rice example:

One day you can use low-calorie ketchup on the side, Diet Coke, and apples…

The next day you can add curry to the rice, paprika to chicken, have Diet Pepsi, and watermelon.

That way you can cook in bulk to save time and simply change how the meal tastes by switching between these ingredients.

There’re more things I do but this is how I stick to my diet and avoid unhealthy high-calorie cheat meals.

I look for two things.

They have to benefit fat loss and my work.

If it benefits just one it scores lower.

Creatine

Might be my favourite.

It improves physical and mental energy.

Which, if you’re an entrepreneur, is huge during fat loss.

It means you can get more out of each set, so you can reduce the overall workout duration.

And it helps you to sustain higher productivity at work for longer.

Caffeine

It’s a double-edged sword.

If taken in the morning and in the right doses it’s amazing for any entrepreneur who is trying to lose fat.

It improves energy in the body and brain.

But if taken too close to sleep, it’ll have the opposite effects because it disrupts it.

So the rule I like to follow:

No caffeine at least 8 hours before bed.

I also want to add that I don’t take caffeine in supplement form; I drink coffee or a diet drink.

Protein Powder

3 things I like about it:

• It increases the meal options that don’t make you tired.

• It eliminates a lot of cooking time

• It ensures you get enough protein

It’s not necessary but super helpful.

Multivitamin

Multivitamin has the highest leverage.

In one pill, you get most essential micronutrients.

Since it is easy to be deficient in many micronutrients during fat loss, this is a smart addition.

And ensuring the nutrients you need is obviously important for both fat loss and work.

Magnesium

Most people are deficient in magnesium.

But it’s crucial for energy regulation in the body and brain.

It reduces fatigue and improves focus.

If you’re not getting enough from your diet it might be smart to supplement with it.

I’d also like to add that while supplements can be a great addition to your system, the basics outweigh the supplements 10x.

Get those right first.

Putting fat loss first and business second.

And business first and fat loss second.

I lost the same amount of fat, but when I put fat loss first, my business suffers.

The same happens when I do that with clients.

Mostly because of the unnecessary habits and the thinking that has to go into fat loss.

Which limits my ability to work.

So now business stays a priority.

Every habit I add has to support it.

If it doesn’t, I adjust.

Because that benefits both and makes both sustainable.

But how does that look in practice?

• Are the times aligned with your work?

• What foods do you eat?

• Do you focus on the habits that bring 80% of results?

• Do you simplify & remove friction?

• Are you saving time with smart strategies?

Many ways to align fat loss to your business without limiting it.

Most plans you see online aren’t made for entrepreneurs.

Will they lose you fat?

Sure.

But it’ll be harder, take longer and not ideal for your business.

That’s why I build around my business.

It can save a lot of time on commuting and all other time-consuming things.

But you need basic equipment to get good results.

• Adjustable dumbbells

• Pull-up bar

• Bench

It’s not expensive, and you don’t need much.

Gym is still better because you have more options.

But not by much.

And if it saves you 4 hours per week by training at home, that is a great deal.

But there is one downside to home workouts.

It’s harder to show up.

Once you’re at the gym, you kinda have to do the workout because you just drove there.

It’s much harder to do that at home.

Now, if you don’t struggle with that, home workouts are a great option for you.

If you do, I’d probably go to the gym or do some combination.

That’s what I do.

I was going to the gym for a long time

But the gym was 40 minutes away, and I have good equipment at home

So I now mostly work out at home to save time.

You can also workout fewer times and have longer sessions to save on driving time.

There are many options.

So pick what you think would work best for you and your business.

-Andraz

I’d either do a workout or if I didn’t have the time I’d skip it.

But I did have the time.

Just not for the full workout.

I can’t do a 45-minute workout

That’s fine…

Can I do a 20-minute workout?

10-minute workout?

Can I do 2 sets?

Anything is better than nothing.

2 reasons why:

1. Even 4 minutes of hard training can reduce all-cause mortality and cancer by 40%

2. You keep the momentum

Both of these make it worth doing.

Plus all other benefits like mood and energy boost you would get from it.

But this is for ultra busy days.

If you have the time, try to do the whole workout.

It’s obviously better.

Talk soon,

-Andraz

What happens when you quit?

You stay where you are, and you don’t get where you want to be.

Which is not what you want.

So why would I quit?

Why would I quit the only option that can get me to where I want to go?

Think about it.

Keeping going gives me a chance to get to where I want to be.

Quitting guarantees I don’t.

And I believe that those who refuse to quit always win.

It’s just a question of when.

Which means if your current situation is comfortable, it’ll be very hard to take action.

But if you’re uncomfortable, it won’t.

Because you have no other option but to keep going.

For a long time, this was what kept me from taking action.

I was too comfortable.

The fact that it’s hard and takes a long time is what makes it worthwhile.

This applies to everything in life.

Embrace it.

Nobody has ever regretted it.

-Andraz

I added more than I could handle.

I thought that the more complex the system, the more results I’d get…

• 2h workouts

• Tracking everything

• Waking up at 5 AM

I burned out, and I ended up in a worse position than when I started.

So I decided to focus on one habit at a time.

From most impactful to least.

Which for me was working out.

I started with 30-minute workouts 2x per week.

When I got comfortable, I started focusing on eating healthier food.

And eventually, I got to a complete system that I could sustain.

So here’s my takeaway:

Start simple and with low friction.

Build from there.

Focus on the thing that will get you the most results.

It’s the same as in business.

Anything but your biggest constraint is a distraction.

So don’t add too many things.

- Andraz

It allows your mind to focus on food.

Combined with being surrounded by food, leads to catastrophic outcomes.

But if I’m focused on the thing I’m doing

I can’t think about food.

And it doesn’t have to be work.

• Talking to friends

• Walking

• Reading

I’m currently 2 weeks into fat loss and my main focus is to stay focused.

And it’s so much easier to keep going.

This is also the mindset I’m trying to uncover in entrepreneurs I help lose weight…

“The reason you can’t is why you should.”

Because you want the thing and not doing it is what you don’t want.

So we should find the solution.

But I’ll talk more about that in my future newsletters.

If you’re like most entrepreneurs… busy

Use it.

This is your opportunity to lose weight because you’re focused on work.

If the work settles, your mind will have more time to find other interests like food.

Making fat loss unnecessarily harder and longer.

-Andraz

Let your body breathe.

Here’s what I mean:

When you start noticing more fatigue, hunger, worse sleep, and less productivity than usual…

Consider a 1-3 day break from fat loss.

Increase your food intake to maintenance.

This gives your body fuel and a signal to lower hunger and increase energy.

I just had a “break day” yesterday.

And I now feel as I did before the fat loss.

• More energy

• Good sleep

• No hunger

Which is great if you’re trying to build a business.

In the past, I used to push through, which would only make my metabolism slow down, my energy worsen, and my hunger increase.

This led to less fat loss and muscle loss.

This break also offers psychological benefits.

You know the day you can eat more is coming, so you have an easier time during fat loss.

But how often should you have break days?

Listen to your body.

I normally take 1 break day per 2 weeks or later in fat loss 1 per week.

Normally you want to do it before the major negative side effects show.

And expect your body weight to increase slightly after the break day.

It’s not fat.

It’s water.

Having those breaks allows me to lose more fat, have a more sustainable fat loss, and my work doesn’t get negatively affected.

- Andraz

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The main thing I pay attention to is to keep it simple.

I'm in a busy season with my work so adding unnecessary complexity wouldn't help me in any way.

3 main things I’m doing:

• 12k steps per day + Increasing overall movement

• 6 workouts (but reduced volume)

• Around 800-calorie deficit

That’s it.

I'm also protecting sleep.

But this I was already doing.

I know people will ask why I reduce workout volume, so here is why…

My goal is not to build muscle during fat loss because I’m past my newbie gains phase, and maintaining muscle doesn't take nearly as much volume.

Which means I can reduce the workout volume.

Which minimises the fatigue I generate.

Which means more energy, easier fat loss and better productivity.

Each workout normally takes me 25-35 minutes.

Now it’ll take me 20 minutes.

Also because it’s a shorter fat loss I’m comfortable keeping the deficit bigger.

With a longer fat loss I’d reduce it to a 500-calorie deficit.

I’m also making sure that it doesn't reduce my productivity in my business.

Which means I’ll probably do 1 or 2 refeed days during those 3 weeks to keep energy high.

Talk soon,

Andraz

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2, 3, 4 hours.

I don’t think that’s true.

Here’s why:

• I do a 30-minute workout

• I prepare meals in bulk (an average of 15 minutes per day extra)

• I do 3k extra steps than normal (20 minutes)

That’s it.

The rest I was already doing or takes no time.

• The steps throughout the day

• Eating

• Sleep

It was only when I started tracking that I saw how little time it actually takes.

About 1h per day.

Not just working out. Everything.

Some days it’s more, some days it’s less.

But the returns I get from it feel like cheating.

• Better productivity

• Better health

• Better mood

Which makes me progress a lot faster.

From all the people I helped all of them said it made their life and business better.

One more thing worth saying:

I’ve been training for over 10 years.

My 70 minutes is dialled in.

If you’re starting out it would take even less time because you don’t need as many workouts.

In either case, the time shouldn’t be an issue.

The bar is lower than it looks.

Talk soon,

Andraz

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Let’s explain each...

1. You’re less likely to skip it

I used to work out later in the day but many times I was so tired that I either skipped the workout or half-assed it.

If I said I’d do it in the morning it almost always resulted in fewer skipped workouts and better training sessions.

I’ve noticed the same with other entrepreneurs.

2. It sets up your day

Exercise increases morning cortisol.

That’s good for your health and helps set your circadian rhythm.

It also improves:

• Energy

• Productivity

• Mood

• Focus

The key is not overdoing it. That’s why I recommend shorter workouts.

3. You don’t have to think about it

It feels better when it’s done early because you can check the box and focus fully on your work.

It’s called the Zeigarnik effect.

People tend to remember unfinished tasks which can reduce productivity and focus.

By getting your workout done early you avoid that entirely.

And just to clarify…

It doesn’t have to be the first thing in the morning.

1, 2, 3, 4, or 5 hours after waking are all fine.

Just don’t delay it until it’s too late.

Talk soon,

Andraz

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Too slow and you don’t get many results (which also leads to burnout).

Find a perfect pace.

The more you have to lose the more careful you have to be.

Here is how I do it:

When I’m doing a 2-4 weeks of fat loss I aim for a bigger deficit (1kg/2.2lbs lost per week or sometimes more)

Because it’s so short it won’t affect my muscles or be so unsustainable that I end up quitting.

When the fat loss is longer I aim for a smaller deficit that wouldn’t result in muscle loss, energy crashes or me burning out. (about 0.5kg /1.1lbs lost per week)

What can you do?

Experiment.

Some people I’ve worked with do really well with a bigger deficit while others don’t.

But you won’t know until you try.

Usually it is smarter if you start with a smaller deficit and build up from there.

Because once you start noticing downsides from too big a deficit it’s very hard to fix it.

Talk soon,

Andraz

Because that’s how the brain works.

And as an entrepreneur, that first impression matters.

I used to think that performance was the only currency you gain from getting in shape as an entrepreneur.

But I was wrong.

Before anyone hears about your results, they’ve already formed an opinion about you.

And that opinion shapes how seriously they take what comes next.

A 2012 study published in PLOS ONE found that observers judged founders from appearance alone.

They predicted:

• perceived competence

• leadership potential

• trustworthiness

With significant accuracy.

Just by how someone looked. (crazy)

People hate effort.

So they assume and connect things based on what they see.

Which means that their brain uses physical condition as a shortcut for discipline and self-control.

Which means your body is part of your personal brand, whether you’ve thought about it that way or not.

And I see it as an advantage most entrepreneurs won’t take. (But you can)

Here’s what that looks like in practice:

You walk into a sales call looking lean, sharp, and disciplined.

The prospect’s default read is:

“This person handles their commitments.”

Before you’ve said a word, you’ve already overcome some objections.

The opposite is also true.

That’s not a comfortable thing to say. But I’ve seen it too many times to pretend it isn’t real.

• Clients trust you faster

• Teams follow more willingly

• Stages feel different when you carry yourself well

And I’m not talking about being 8% body fat.

I’m talking about looking like someone who takes care of themselves.

That’s the bar.

Most entrepreneurs I talk to know this.

They just treat it as secondary.

And I used to do it too.

But your appearance is already doing something in every room you walk into.

The question is whether it’s working for you or against you.

Talk soon,

Andraz

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• Pricing

• Content

• Planning

By the time you open the fridge, your brain is done.

This is why complicated diet plans collapse in the first week.

It adds stress instead of removing it.

Simple doesn’t mean boring

Simple means you remove what doesn’t help you in a noticeable way.

• You still eat meals you sustain

• You still train the way you like

The difference is the foundation is clear and repeatable, even on your worst weeks.

• I went from 12 hours of cooking per week to 3.

• From 2-hour workouts to 30-45 minutes.

I removed everything that wasn’t earning its place.

What that looks like

Diet:

• 4-5 go-to meals you rotate

• High-protein, low-calorie, food you can sustain

• Simple tracking

Training:

• 2-3 sessions per week, 30-40 minutes

• Same exercises, progressed over time

Habits:

• Sleep, steps, hydration

• Add more later if needed

Focus on the 20% that drives 80% of the results.

The rest is noise.

In short:

Simple > perfect.

A 3-day program you follow for 6 months beats a 6-day program you quit in 2 weeks.

If you feel overwhelmed from work but want to lose fat and improve energy reply with “SIMPLE” and we’ll show you what this looks like for your schedule.

If you aren’t healthy, your business won’t be as well.

• Too many leads? Hire salespeople

• Bad product? Hire better people

• Bad health? You have to fix it

And most entrepreneurs never bother to do anything about it.

And it’s slowly destroying their business.

The more you wait, the worse it gets.

• Clients and your team stop trusting you

• Getting sick and tired all the time

• Harder to deal with stress

Are you willing to deal with that?

I know I don’t.

And every entrepreneur who ever got in shape says the same thing.

It’s worth it.

• It didn’t take as much time as they thought

• It didn’t limit their business growth

• It wasn’t as hard as they thought

Not one downside comes from it.

Not only does it benefit your business

It also:

• Sets a good example for your family and your team

• You feel healthier, energised and productive

• Clients and others trust you more easily

Stop neglecting your health.

It’s not worth it.

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PS: Get protein recipes I used to get to 10% body fat that taste like cheat meals (free):

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The good thing is that it takes no time to be in a calorie deficit.

But cooking still takes time.

• Prioritise simple & fast to prepare meals

• Cook in bulk

• Order if the meal service is trustworthy

With hacks like this, I save 15+ hours every week.

But I’d also include:

1. Burn Fat While Working

It takes no extra time.

But it’ll:

• Improve productivity & energy

• Improve posture

• Burn fat

This can be done by standing, walking, indoor cycling or any kind of movement.

It only benefits you.

Also, don’t forget to:

1. Train With Minimal Volume

When busy, this’ll allow you to sustain the muscle you have.

The key is to pick the right exercise with the right tactics.

• Exercises that work for you

• Using supersets or circuit training

• Minimising the noise, such as too long warm-ups and scrolling

That way, you can drop the training time to 10-15 minutes 2x per week.

And you can do it from home if you have no problem with doing the workout.

Lastly:

1. Make Fitness Work With You, Not Against You

Use workouts, walks or any activity between your work blocks as rest.

It’ll:

• Regain energy & focus faster

• Improve your mood

• Burn fat

Because with a good system, fat loss doesn’t have to take much time.

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PS: Get free protein recipes that taste like a cheat meal that I used to get to 10% body fat:

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2-hour workouts.

1 hour and 15 minutes wasted that I could have spent on my business.

Now, if you have the time and aren’t in the busy season, it’s okay to spend more time in the gym.

It’s just unnecessary.

Right now I’m doing 30-45 minute workouts, and I get more results.

In fact, today I did a 25-minute back workout.

And I guarantee my back will be sore for the next 4 days.

A good system in business will get you more money.

In fitness is no different.

A good system will get you more results in less time.

Quality > quantity.

At some point, doing more just isn’t the most productive thing.

It’s the same in business.

And by quality, I don’t mean just pushing harder.

That’s a great way to save time, but it’s much more than that.

Are you doing the right exercises?

Are you in the right rep range?

How is your technique?

What weight do you use?

How do you position your exercises?

How do you position your workouts?

When do you work out?

How do you warm up?

And so on.

It may sound complicated, but it really isn’t.

A few simple changes can save you hours per week.

You can make any bland food not bland with a good sauce.

But be careful that the sauces, spices and dressing you use don’t contain too many calories.

Some great examples:

Greek yoghurt-based sauces & dressings

Salty foods:

➝ Low sugar ketchup

➝ Low-fat Mustard

➝ Light soy sauce

➝ Lemon juice

➝ Hot sauce

➝ Salsa

Sweet foods:

➝ Zero-calorie syrup (chocolate, vanilla, strawberry…)

➝ Zero-calorie sweeteners

➝ Cinnamon

You can also make your own.

2. Swap high-fat & sugar foods for low-fat & sugar alternatives

High-fat meats → Low-fat meats

High-fat dairy → Low-fat dairy

High-sugar foods → Low-sugar foods

3. Don’t drink your calories

The simplest way to save a ton of calories for no difference is to replace all sugary drinks for diet drinks.

You can also try black coffee (I sweeten it with a zero-calorie sweetener)

Also avoid other fluid calories like milk, alcohol, and smoothies.

4. Prioritise high-volume foods

This includes fruit, vegetables, whole grains and other low-calorie foods.

Some other great high-volume foods are: Soups, polenta, boiled potatoes, salads, skyr, and protein Ice cream.

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