Let me start with this: I value what my body can do far more than what a scale says.
My strength, energy, and capacity to show up for my family are non-negotiable. I’m not going to trade those for a lower number on a bathroom scale. So if I were intentionally trying to lose weight, I’d do it without sacrificing function or long-term health—because those matter more than aesthetics alone.
Here’s what that looks like:
Prioritize Protein from Whole Foods
I’d keep the focus of my meals on lean protein—not shakes or powders, but real food. Think beef, turkey, fish, chicken, and eggs. About 70% of my daily intake would come from those sources. Not because protein is magical (although it almost is), but because it’s the foundation for preserving muscle, improving satiety, and staying strong during the process.
I would not eliminate fats, far from it—butter in the morning and before bed at least. That small habit has noticeably improved my energy and sleep, and better sleep means better recovery, better decision-making, and better results.
Fruit Over Fads
Sugar cravings? I’d handle those with fruit, not ultra-processed “healthy” snacks. Fruit satisfies, fuels performance, and helps avoid the crash that comes with sweeteners and gimmicky substitutes. I’d still enjoy the occasional treat, but those would be sporadic and thoroughly enjoyed, not daily habits disguised as “keto-friendly” snacks.
Train to Build, Not Just Burn
I wouldn’t chase calories on a treadmill. I’d continue with the strength-biased interval training we do at Penance Gym. Because this isn’t about punishing your body—it’s about building one that performs well.
We combine resistance, movement, and conditioning in a way that builds muscle, improves metabolism, and creates energy for real life—not just for the mirror.
You don’t need to “earn” your meals. You need to train in a way that reinforces what you want to keep—and for me, that’s strength, function, and resilience.
Give It Time
The biggest piece most people overlook? Patience.
You can’t rush real results. A favorite Warren Buffett quote of mine:
“You can’t produce a baby in one month by getting nine women pregnant.”
Some things just take time.
We’ve grown up in a culture that promises fast fixes. But shortcuts come with consequences—usually muscle loss, metabolic slowdown, and eventually, weight regain. I’m not here for that.
Here’s the Truth
You can lose weight without losing yourself in the process.
You don’t need to sacrifice your strength, energy, or sanity to get leaner. And you definitely don’t need to fall for the quick-fix nonsense that promises results in 30 days and leaves you worse off six months later.
Real change takes time. It takes consistency.
It takes knowing what matters—your health, your ability to show up for your family, and the strength to live life on your terms.
If that sounds like the path you want, we’ll walk it with you.
Let’s build something stronger—together.
-Clint Cox