In the last email, I talked about the importance of having frameworks.

Frameworks help you find your bottlenecks and get unstuck.

There are four key pillars to physique transformation, and while our focus is on body composition, this affects your health, fitness, and longevity. So, this stuff is worth understanding!

Before I get into the pillars, the fitness industry faces two key problems.

1. The Misinformation Problem
2. The Prioritization Problem

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​The Misinformation Problem

1. Information labeled as "cutting edge" or "bio-hacks" gets the most attention.
2. People who speak with confidence are trusted more.
3. But the science behind cutting-edge ideas is, by definition, immature.
4. This means we have exaggerated claims, flawed logic, and pure speculation stated as fact.

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But the people who sell these ideas are rarely held accountable for the outcomes. They do not coach; they profit by other means.

And often things don’t work for the reasons people think they do.

• Raw vegan = calorie deficit.
• Raw carnivore = calorie deficit.

But people love anecdotes and latch onto them, forming cult-like followings. So the problem of misinformation is never likely to end.

The Prioritization Problem

Even if we think we "know" something is good for us, we need to understand where it fits into the grander scheme of things.

• Every action requires effort.
• We need to know how important any specific action is for us, given our goals and circumstances, right now.
• Put another way, ask yourself: Is this something that will move the needle, or is my effort better spent elsewhere?​
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Remember, the bullshit artists of the industry profit from our confusion. They'd have us believe the nutrition hierarchy of importance looks like this:

...because a monthly subscription to a magical powder is a killer business model.

The Four Pillars of Body Transformation

If you've reached a plateau and want to break through, you've got to understand the four pillars of body transformation.

1. Sleep
2. Stress
3. Exercise
4. Nutrition

If you understand the hierarchies within them, you can reignite fat loss and/or muscle growth and learn to do so in the most efficient way possible.

Because efficiency is key.

At least it is for the types of people we work with.

They are busy with work and family. They don't have the time or patience to fuck about with things that don't move that needle. They are sick of gimmicky methods and just want to know what's up.

And if you feel the same, follow along. Because in the coming emails, I'll dive into each of these "pillars" and bring them to life with client examples.

This will set you up for a transformation this new year.