Generation Fit

Does your metabolism actually slow down after 30 or is that just a mythIn this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what really happens to your metabolism as you move from your 20s into your 30s and 40s especially if you work a desk job.If you are a Desk Working Men Over 30 who used to stay lean without trying but now feels softer, more tired, and frustrated that fat loss feels harder than it used to, this episode will change how you look at training, movement, and nutrition forever.We explain why your metabolism is not broken, why aging is not the real problem, and how lifestyle changes like sitting all day, lower step counts, and convenience food quietly drive weight gain over time.You will learn:Why metabolism barely declines with ageHow losing daily movement explains most fat gain after 30Why building muscle is the fastest way to increase calorie burnHow lifting weights improves metabolism without more cardioWhy cardio alone can actually slow fat loss long termSimple movement strategies for desk working menHow to lose fat without extreme dieting or living in the gymSubscribe for more episodes on fat loss, metabolism, performance, and sustainable fitness strategies for Desk Working Men Over 30.Timestamps:00:00 Introduction and why men think their metabolism is slowing down01:25 The biggest myth about metabolism after 3002:10 Why lack of movement is the real cause of fat gain03:36 How your lifestyle changes from your 20s to your 30s04:35 Step count comparison college life versus desk jobs06:17 How losing steps equals hundreds of calories per day07:24 Why metabolism only drops a few percent per decade07:54 How building muscle rebuilds your metabolism08:52 Why training only two days per week still works10:47 Why most men do not want fitness to run their life11:19 Easy ways to add movement into a busy workday12:44 Jump rope versus walking for calorie burn efficiency15:24 Swimming compared to walking and jump rope18:56 Why moving more lets you eat more food20:44 Muscle as passive calorie burn and ROI for fat loss30:06 Casual training talk arms versus legs focus31:20 Funny gym stories and extreme leg proportions33:10 Clothes fitting better and tailoring after fat loss34:28 Bodybuilders in suits and pop culture comparisons38:16 Streaming platforms, Netflix acquisitions, and superhero talk

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down the real reason corporate men like David lose control during Thanksgiving — and how to finally navigate the holiday without derailing progress, binge-eating out of stress, or waking up the next day feeling disgusted with yourself.We dig into:• The exact Thanksgiving Week Strategy we use with clients• How to prep calories Mon–Wed so you don’t spiral on Thursday• Why your relationship with food matters more than the food itself• The three “Thanksgiving Archetypes”: the Side Guy, the Dessert Guy, and the Alcohol Guy• How to enjoy the holiday and still show up like the man you want to be• Why corporate men fall into “all or nothing” eating, and how to break the cycle• Peer pressure, family dynamics, and how to draw boundaries without being “that guy”• How Chris overcame binge-eating and purging during holidays, and the mindset shift that saved him• Why maintenance—not weight loss—is the real goal this week• Why protein pre-loading is the cheat code for events, parties, and corporate dinners• A raw look at identity, discipline, and how the world really sees you when you’re trying to changeIf you’re a busy career-driven man who wants to lose fat, get strong, and stop letting food, alcohol, and social events control you — this episode will hit home.Subscribe for more episodes like this, and share with someone who needs this today.Timestamps00:00 – Setting the scene: Why Thanksgiving derails most corporate men 00:43 – The weekly calorie prepping strategy (Mon–Wed depletion)01:52 – Why fasting before Thanksgiving works (and common mistakes)03:01 – Breaking down plates: protein first, sides second04:00 – “Thanksgiving isn’t about food — it’s about people”04:51 – Chris talks about past binge-eating and purging patterns06:12 – The truth about mashed potatoes (and calorie traps)07:49 – The 3 Archetypes of Thanksgiving eaters10:34 – Chris explains his dessert-first strategy and how to manage sweets14:00 – Alcohol vs sides vs dessert: the 3-way seesaw15:22 – The danger of arriving to the event starving17:06 – Why the week’s goal should be maintenance, not weight loss18:05 – How clients change their value system around food24:11 – Learning boundaries & peer pressure at family gatherings25:20 – “You’re the standard. Draw the line. Don’t get peer-pressured.”

If you’re a career-driven man in your 30s or 40s who keeps telling yourself you’ll “figure it out later”… this episode is going to sting, and it should.Most corporate men don’t fail because they lack motivation.They fail because they lie to themselves.They say they “don’t have time.”They say they “need to talk to their wife.”They say they’re “price shopping.”They say they “don’t want to restrict themselves.”Every one of those excuses is why you’re still soft, inconsistent, tired, and watching other men get the results you want.In this podcast, Coach Chris and Coach Brett dismantle every excuse that’s keeping guys like you stuck — and they don’t hold back.If you’ve been waiting for a sign to finally take control of your body, your energy, and your confidence…this is it.What you’ll walk away with:• The truth about why you’re overweight• The lies you tell yourself that keep you stuck• The mindset shifts corporate men NEED to make• Why you're delaying the pain instead of solving it• How to take ownership and get your edge back for goodIf you’re ready to stop hiding behind excuses and become the man your career, partner, and family need, hit play.Timestamps:1. “It’s YOUR fault you’re overweight.” — 00:00:292. “If it was important, you’d find the time.” — 00:01:12–00:02:223. “The perfect time was yesterday. The next perfect time is now.” — 00:04:41–00:05:074. Erectile dysfunction + low libido reality check — 00:05:07–00:05:255. “If it’s not bad enough yet, that’s why you don’t prioritize it.” — 00:06:00–00:06:496. “Your wife is NOT responsible for your health.” — 00:09:31–00:11:147. “If she says no and you don’t do it… who’s running your life?” — 00:11:22–00:11:468. “You’re solving a Michelin-star problem with dollar-menu solutions.” — 00:16:57–00:17:229. “The real cost isn’t money — it’s your confidence, energy, and years off your life.” — 00:18:01–00:18:5210. Freedom vs. restriction — “You restrict yourself MORE by not doing this.” — 00:24:33–00:26:11

Follow @coach_chrislee for more valueTimeStamps0:00 – Intro: Can you really drink and still lose fat?2:15 – Why alcohol slows down fat burning (the science explained simply)5:42 – How alcohol affects testosterone, muscle growth & recovery8:20 – “It’s not just the drinks—it’s what comes with them” (late-night food trap)11:05 – The calorie breakdown: beer vs wine vs liquor vs cocktails14:37 – Does moderation actually work or is it a trap?18:10 – Weekend drinking: the hidden reason progress stalls21:22 – The social pressure problem: handling friends & work events24:48 – How to plan alcohol into your weekly calories28:33 – Strategies to reduce the damage when drinking32:11 – Real client story: the guy who dropped 20 lbs while still drinking weekly35:45 – Why “all or nothing” thinking kills fat loss progress39:02 – The hydration & recovery hack every drinker needs42:15 – How to mentally reframe alcohol so it doesn’t control your results46:28 – Rapid-fire Q&A: Can tequila be “healthy”? What about red wine?50:12 – Final takeaways: The truth about alcohol and sustainable fat loss

Fixing Your Posture After Years at a Desk Job Struggling with rounded shoulders, a tucked pelvis, and chronic back pain from your 9–5 (or 7–7) desk job? In this episode, Coach Chris and Coach Brett dive deep into correcting modern posture problems caused by long hours of sitting. From ergonomic setup tips to movement-based corrections and strength-building exercises, this episode is a must-watch if you want to move, feel, and look better—without needing to live at the gym.⏱️ Timestamps00:00 – Welcome to the Shrimp EraWhy most desk workers look like “shrimp” and how posture problems start02:25 – Rear Delts: The Forgotten MuscleWhy your rear delts are weak and why it matters more than you think05:15 – Ergonomics 101: Fix Your SetupExact desk, chair, and screen setup to improve posture while working10:30 – The Magic 3 Core Movements3 simple floor exercises to re-engage your abs and glutes at home14:00 – Deadlifts for Desk GuysWhy deadlifts are king for posture—and how to do them safely20:00 – Posture Test You’ll Probably FailThe 90-90 wall test to reveal how bad your posture really is24:50 – TYV Raises for Shoulder AlignmentA powerful corrective drill for your traps, delts, and back33:00 – Best Posture Exercises in the GymFrom rear delt flies to machine rows—exact moves you need to program41:00 – Lower Back of Steel: Roman Chair WorkStrengthen your spinal erectors and grow taller (seriously)45:30 – Farmer’s Carries & Front Rack WalksOne of the most functional posture fixes (and grip strength boosters) you can do50:00 – The Real-Life Win of Getting StrongerHow one client shocked his coworkers by effortlessly lifting heavy during an office move51:40 – Your Daily Posture BlueprintStep-by-step recap: ergonomic fixes, daily drills, and strength work to bulletproof your body