In this episode, I sit down with my client Ryan, who’s dropped 80 total pounds in his fitness journey and 8 inches off his waistline since we started working together. Ryan shares what it’s really like to rebuild his health and fitness as a busy professional and dad living in Los Angeles, from struggling with consistency and burnout to developing a balanced approach to training and nutrition that actually fits real life. We dive deep into: 1. How Ryan lost 80 pounds and built muscle through consistency, not perfection 2. The nutrition strategies that helped him break free from yo-yo dieting 3. Why tracking calories and protein is like managing a bank account 4. How to handle holidays, eating out, and travel without losing progress 5. The mindset shift that helped him stay consistent, even through injuries, wildfires, and busy seasons 6. Why functional fitness — being able to carry his son, climb hills, and lift heavier weights — matters more than aesthetics Ryan’s story is a powerful reminder that real, lasting transformation comes from patience, sustainability, and staying adaptable when life gets messy. I hope you enjoy our chat! ---------- And if you're interested in getting results similar to Ryan's, check out my coaching page to learn more about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/