It's January 2nd.

Which means right now, millions of people are walking into gyms absolutely determined to "make this year different"—and about 31% of them will be nursing a tweaked shoulder, blown-out low back, or jacked-up knee by week 3 or 4.

I've seen this movie play out every single year for 14 years as a personal trainer. Thousands of one-on-one sessions and online coaching. Olympians to total beginners. The pattern never changes.

Here's what happens:

Someone goes from zero training to maximum intensity overnight. They're sore for a full week. Miss workouts. Lose momentum. Then around week 3-4, something gives. They tweak something that sidelines them for weeks. And the whole "new year, new me" thing dies right there on the gym floor.

Demoralizing. Predictable. Completely avoidable.

The fix is stupidly simple: build momentum first, intensity second.

Train 3-4 days per week at moderate intensity. Not "destroy yourself" intensity. Start lighter than you think you need to. Focus on clean reps and showing up consistently.

If you've been off for a while:

Why? Because 3-4 moderate workouts weekly creates the cumulative stimulus that actually drives fat loss, muscle gain, and better recovery. One "hero workout" followed by a week of soreness costs you 2-3 workouts you should have gotten.

Consistency beats intensity. Every time.

The Simple Body Composition Stack

If you're thinking about adding peptide support to your 2025 protocol, keep it simple. Three levers:

Lever 1 — GLP-1 support for fat loss Tirzepatide or retatrutide. Appetite control, easier adherence, consistent deficit.

Lever 2 — GH support for recovery Tesamorelin/Ipamorelin blend. Recovery capacity, sleep quality, training support.

Lever 3 — Recovery/inflammation support BPC-157. Helps you stay training consistently by reducing nagging setback friction.

That's it. The "simple 3" before you add anything else. MOTS-C and 5-Amino-1MQ are great tools, but they're the advanced layer—not the foundation.

Key rule: If you're not consistent with training, sleep, and nutrition, add-ons won't save the plan.

Speaking of keeping it simple.. BioLongevity Labs just extended their New Year sale.

55% off storewide with code LEE15 through January 4th at midnight PST.

That's 55% off total.

If you've been waiting to stock up on your 2025 protocol, this is the window.

What to actually track

Take a starting photo. Non-negotiable. The people who face that reality are the ones who actually commit and get results. Compare at 4 weeks, 8 weeks, 12 weeks.

Do NOT obsess over the scale. Body composition is the goal. You can lose fat and gain muscle simultaneously—the scale won't move but your physique transforms.

Keep tracking simple:

That's it. Don't overcomplicate it.

The "don't get hurt" reminders:

Don't jump straight into CrossFit/Hyrox/max-effort conditioning if you're deconditioned.

Don't hire a trainer whose only plan is to annihilate you every session.

If you feel a tweak coming on, pull back early. Don't wait until it becomes a real injury.

The goal is to be able to train again tomorrow and next week.

Keep it simple to start. Moderate training 3-4 days a week. Track body composition, not just weight. Stack intelligently.

Build momentum first. Intensity comes later.

Talk soon,

Lee

P.S. — If you want 1-on-1 help dialing in your fitness and peptide protocol, join The Peptide Community. You get direct access to me and a group of people getting results together: https://www.skool.com/the-peptide-community