The Later Lie
I woke up frustrated this morning.
I keep thinking about a guy I spoke with last fall—let’s call him Bob. Bob wants to lose weight. Not just for looks, but because his life depends on it—his energy, his health, even some of his biggest goals.
He’s motivated. He’s sharp. He’d be a great fit for coaching. But there’s one problem: He keeps choosing work over himself.
Here are the last three emails I’ve received from him:
November:
“Thanks for the info. We’re in season now. I’ll circle back in December.”
January:
“Picked up a big project. Need to postpone my personal plans for 6 months. I’ll reach out in June.”
Last week:
Plans for [life goals] are pushed out a year. I’ll contact you in January.”
My guy… what project is more important than you?
You told me you were tired. You said you didn’t feel like yourself. You even mentioned that your health was the thing holding you back from doing what you love. We mapped out a plan. It was realistic. It was ready.
Now it’s “maybe next year”?
I wish this shocked me. But it doesn’t. This is the pattern—especially for high achievers. Health gets pushed back behind work, family, deadlines… always “just for now.”
But here’s what I always scream internally:
That perfect moment never shows up!!
And the longer you wait, the harder it gets. Momentum slips. Damage accumulates quietly—energy fades, confidence drops, control disappears.
Here’s why this pattern is so dangerous—and what to do instead.
The Later Lie
“Later” sounds harmless. Just a little delay. A short pause.
You’ll circle back when things calm down. When work slows. When the kids are older. When the timing is better.
Here's the thing - Most people don’t quit on their health—they just keep pushing it off. One month at a time. One project at a time. One season at a time. They convince themselves they’ll get serious as soon as things ease up.
But that moment rarely comes.
And even when it does, there’s always another reason to wait. Another deadline. Another distraction. Another fire to put out.
The result?
Months—or years—pass. Your body feels older. Your energy gets lower. The confidence fades. And what started as a simple goal becomes a mountain. I’ve seen it too many times! Smart, capable people who want it—but keep letting life win. If you don’t make time for your health now, life will eventually force you to. Through burnout. Through injury. Through a moment you wish you had taken action sooner.
And that’s why “later” is a lie.
You’re Not Lazy. You’re Wired For This
Let’s set the record straight: if your health keeps slipping down the priority list, it doesn’t mean you’re lazy.
More often, it means you’re driven—a person who delivers under pressure, handles responsibilities, and shows up for everyone else.
So why is it so hard to show up for yourself? Because your brain wasn’t built for long-term thinking. It was built for survival. In the past, reacting quickly to immediate threats—like predators or hunger—meant staying alive. So your nervous system learned to focus on whatever screams loudest, not what matters most. That same wiring now makes you jump to every notification, tackle every deadline, and handle everyone else’s needs… while quietly postponing your own.
That wiring still runs the show today.
It’s why you instinctively react to pings, deadlines, and demands from others—while pushing your health off to “later.” There’s no short-term punishment for skipping a workout, eating takeout, or cutting sleep. So your brain doesn’t flag it as a problem. Until it does.
By the time your health feels urgent, the cost is already steep.
Here’s how to break the cycle—for good!
How to Stop Circling Back — Even With a Jam-Packed Schedule
Time is tight. That’s reality. But you can still take care of your body without derailing your schedule.
Here’s how to keep making progress—even when work, family, and life are pulling at you from all sides:
1. Treat Sleep Like a Strategic Asset
Poor sleep wrecks decision-making, slows fat loss, and increases cravings.
Great sleep sharpens your mind, protects your body, and compounds results over time.
What to do:
Set a consistent sleep and wake time. This is tough on weekends, but try not to go crazy (i.e. if you go to bed at 10p M-T but 3a on Fri and Sat, this could mess you up for a few days).
Start winding down 30–60 minutes before bed: dim the lights, shut down screens, avoid intense conversations.
Cool, dark room. Phone out of reach.
7–9 hours is the target. Track consistency, not perfection.
🔬 Research shows poor sleep increases cortisol and ghrelin, making you hungrier, more stressed, and less insulin sensitive. That’s a fat loss nightmare—even with perfect macros.
2. Lift 2–3x Per Week—Hard and Smart
Muscle is metabolic gold.
Strength training preserves lean mass, boosts resting calorie burn, and keeps your joints, bones, and brain sharp.
What to do:
2–3 full-body sessions/week is enough—30–45 minutes each.
Focus on compound lifts: squats, rows, presses, hinges, lunges.
Track your weights and reps. Progress slowly but steadily.
🔬 Lifting weights 2–3x/week is one of the best predictors of long-term health span—especially after 35.
Don’t know how to set up your routine? Email me! I’ll get you rolling with some free resources.
3. Inject Movement Into the Cracks of Your Day
Your hour at the gym can’t offset 14 hours of sitting. But scattered movement can.
What to do:
Walk for 5–10 minutes after meals (great for blood sugar).
Pace during phone calls.
Set a timer: 25 minutes work, 5 minutes stretch or stand.
Aim for 7–10k steps/day—but build up gradually if needed.
🔬 Just 5-10 minutes of light walking after eating significantly reduces post-meal blood glucose, according to multiple studies.
4. Run Your Body Like You Run Your Business
Most people treat their health reactively. High performers do the opposite—they plan and protect it.
What to do:
Use a calendar. Schedule workouts, sleep, meal prep like meetings.
Track leading indicators: sleep hours, workouts done, steps taken—not just weight.
Default to simple: same meals, same workout times, fewer decisions = less friction.
Review weekly: What worked? What slipped? What’s the smallest fix?
🔬 Success doesn’t come from motivation—it comes from structure. Build a system that works in the busiest of seasons, not a streak you only maintain in perfect condition.
This Time, Don’t Circle Back — Step In!
Your health isn’t going to sort itself out. And if you keep pushing it aside, something else will eventually force your hand. Don’t wait for that moment.
Here’s the good news: Summer is actually the best time to start.
I know what you might be thinking:
“You’re full of it, John! Summer is for chilling, not for getting shape.” Let me explain.
Work tends to slow down. Schedules are more flexible. More daylight means more momentum. And there’s far less pressure than what’s coming in fall. Most people wait—until back-to-school, then until the holidays pass, then until January. By then, they’ve lost six more months, feel even further behind, and have to dig out of a deeper hole.
But if you can start now, even with small, steady steps…
You’ll be hitting your stride by early fall.
You’ll head into the holidays with confidence.
And you’ll enter 2026 already in motion—stronger, leaner, and finally in control.
And to make this decision even easier: I’m offering something I rarely do.
The first person to apply for coaching after this article goes live will get $200 off their first month. First come, first serve.
VIP Fitness Coaching - 90 Second Application
Break the cycle, save some money, change your life!
When you're ready, let's talk!
Best,
John
P.S.
Take it from Joe.
He signed up just three weeks ago—and he’s already down 5 pounds, lifting heavier, and feeling better than he has in years.
And get this: He had every excuse not to.
Kid’s sports every night. His 53rd birthday last week. Summer chaos in full swing. But he said enough was enough. He carved out time, took the first step—and now he’s on the fast track to changing his life.
The cool part?
Most of my clients find me through referrals or personal connections.
Joe didn’t know me from Adam.
He stumbled across one of my articles, we had a real conversation, and he said, “Let’s do this.” Now he’s on his way.
If he can do it, so can you.
Let’s go!
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
