What Health Looks Like For Busy Men

In our recent expert coaching session inside the Man Alive Community, I brought in fitness and nutrition consultant Zach Smith, and we tackled some of the most common health struggles men face—especially busy husbands, dads, and working professionals.

Here are just a few gold nuggets from the call:

• You don’t need an hour in the gym. You need the minimum effective dose: 4 hard sets per muscle group per week. That’s it.

• You can’t outwork a bad diet. Nutrition accounts for 80% of your results, and we need to stop ignoring that.

• All-or-nothing thinking is wrecking your progress. Something is always better than nothing. 15 minutes of movement beats 0 every time.

• Cravings aren’t your enemy. The key isn’t restriction—it’s having a plan that includes fun foods without the guilt.

• Shame is a terrible motivator. Guilt-driven fitness doesn’t last. What does? Accountability, education, and a realistic plan.

We’ve been told that healthy living means 90-minute gym sessions, giving up every food we love, and buying expensive supplements. That’s just not feasible for most people... and it's not necessary to start seeing results..

Here’s what actually works: Start where you are. Create small, doable changes. Get the right support. And keep going.

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It doesn't take hours in the gym to start seeing results!