Five immediately actionable strategies you can implement today—no complete lifestyle overhaul required
Published by Ian Pierce
January 15, 2025
No fluff. No theory. Just five high-impact strategies that take less than 10 minutes to implement and deliver measurable results within weeks.
Eat 40-50g protein at breakfast. This single habit reduces cravings, stabilizes energy, and makes hitting your daily protein target automatic.
Quick Win Examples:
Result: Clients who do this report 60% fewer afternoon cravings and eat 200-300 fewer calories daily without thinking about it.
A 10-15 minute walk after lunch or dinner improves insulin sensitivity, aids digestion, and adds easy daily movement without "working out."
Implementation:
Bonus: Research shows a 15-minute post-meal walk can lower blood sugar by 30% compared to sitting.
Stop eating 3 hours before bed. Late-night snacking adds 200-500 calories of low-quality food that sabotages fat loss.
How to Make It Stick:
Result: Most clients lose 3-5 lbs in the first month just from cutting out late-night eating.
You don't need to meal prep everything. Just batch-cook one reliable, high-protein meal you can eat 4-5 times during the week.
Go-To Options:
Time saver: One Sunday afternoon (60 min) = 4-5 lunches handled. No decisions, no stress, consistent nutrition.
Block training sessions in your calendar with the same importance as client meetings. If it's not scheduled, it won't happen.
Make It Non-Negotiable:
Reality check: The professionals who get the best results treat training with the same respect they treat their work commitments.
Implement all 5 tips this week and you'll lose 2-4 lbs in the first month—without changing anything else. That's the power of high-leverage habits.
These 5 tips are powerful—but they're just the beginning. Get the full Pierce Protocol system tailored to your schedule and goals.