65 Lessons Learned, Losing 10% Body Weight in 100 Days (While Increasing Strength & Following a Predominantly Plant-Based Diet)
I just finished a 100-day fitness challenge. Lost over 10% of my body weight and learned a lot in the process.
Hello! I’m Kevin Kruse, founder, and CEO of LEADx and NY Times bestselling author of a bunch of books, including 15 Secrets Successful People Know About Time Management and Great Leaders Have No Rules. Welcome to Success & Significance, a newsletter about my “3 to Thrive,” which are health, wealth, and relationships (read more here). Not yet a subscriber? Hit the Subscribe button below to join over 20,000 members who never miss an issue and unlock premium content.
For decades, my fitness journey was the typical yo-yo experience. Gain weight, lose weight, gain it back. But I had pretty much kept it all together.
Then in 2022, my weight went up every single month until I hit the clinical definition of “overweight.”
The real wake-up call? I was sporting a 55-year-old Dad-bod and actually ordered Dad-bod t-shirts (yep, Google them). And I couldn't do a single pull-up, and my pushup record maxed out at a whopping three.
So, in a desperate bid to reclaim my body from fifteen years ago, I hired not one but two coaches! They whipped up a tailored nutrition and workout plan for me, and I appointed them as the guardians of my accountability.
In 100 days, I lost 10.5% of my body weight and 4x’d my pushups, pullups, and other lifting measures.
Now, don't take this as advice—I'm no fitness guru, and I’ve just begun my journey. This list is a gentle reminder for my future self, and a collection of nuggets I wish someone had handed me 100 days ago.
Below I cover key things I learned about macros, how to get enough protein on a primarily plant-based diet, the apps I use, tips for keeping it together while traveling, and my favorite low-cal food substitutions. Got questions, hit me up in the comments!
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