14. What I Would Do if I Woke Up at 375 Pounds (again...)
Release Date: 08/12/2025
14. What I Would Do if I Woke Up at 375 Pounds (again...)
The Michael Krug Podcast Show
In this episode of the Michael Krug Podcast Show, I share exactly what I would do if I woke up at 375 pounds (again) and wanted to lose weight both quickly and sustainably. There are 10 key principles to weight loss that I cover, each of which can be incorporated into your life as soon as today. Timestamps: 0:00 Intro 1:14 1. Track my food 4:37 2. Cut out all liquid calories 6:04 3. Walk 10,000 steps per day 7:34 4. Do resistance training 3+ days per week 8:49 5. Eat 200+ grams of protein per day 10:18 6. Eat 30+ grams of fiber per day 11:42 7. Weigh myself every day 13:37 8. Focus on...
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13. 13 Years of Health Wisdom (THIS is what really matters)
The Michael Krug Podcast Show
If you are new to my channel, my name is Michael Krug and I am a board certified health coach. I started my health journey on Wednesday, May 16th, 2012. At that point, I was 375 pounds, my blood pressure was 160/100, and my cholesterol was over 250. I was addicted to alcohol, fast food, chew, hippy lettuce, and other things that were separating me from living a healthy, purpose-filled life. In 13 years, I have: -Lost 160 pounds and sustained it -Built muscle and a physique I am proud of -Developed systems to make healthy habits my default -Helped over 150 individuals up-level...
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12. How I Have Maintained My Fitness Routine for 13 Years
The Michael Krug Podcast Show
In this episode I share how I have been able to create and maintain a fitness habit that has lasted for 13 years. I also share 5 tips on how you can develop a lifelong fitness routine that will pay dividends beyond what is imaginable over time. Join the Inspired Well-being Community (free workout programs, nutrition guides, courses, and more: - Keep Inspiring
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11. 5 Most Important Health Strategies For 2025
The Michael Krug Podcast Show
In this video, I cover the 5 most important health strategies to get healthy in 2025. Whether your goal is to lose fat, gain muscle, or increase longevity, the 5 strategies I share in this video are all what I consider "above the line" behaviors that will make the biggest difference in your health and well-being in 2025 and beyond. Join the Inspired Well-being Community (free workout programs, nutrition guides, courses, and more: - Keep Inspiring Sources: Fat vs. Muscle loss related to sleep: doi: 10.7326/0003-4819-153-7-201010050-00006 Eating more fiber decreases all cause...
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10. I completed 75 Hard and LiveHard - My story, results, tips, and more
The Michael Krug Podcast Show
On May 29th, 2023 I began my and journey. After 15 months, I am happy to say that I was able to complete the entire LiveHard year (75hard, phase 1, phase 2, and phase 3), and it was a game changer for my life. In this video, I take you through why I decided to do 75 Hard and LiveHard, my entire LiveHard journey, the results I got from the program, and tips for doing the program if you are interested. Join my free Inspired Well-being Community for free workouts, recipe guides, courses, and inspiration from a community focusing on improving health and fitness: Connect with me: -Keep...
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9. I Completed a 50K, 30-Pound Ruck. Here is How it Went.
The Michael Krug Podcast Show
On Saturday, July 13th, 2024 my friend Jeff and I completed a 50k ruck with 30-pound packs. In this video, I share why I decided to do a 50k ruck, how I trained for it physically, what I used and prepped for the ruck, highlights from the Ruck itself, how the ruck impacted me, and my biggest takeaways from completing the 50k ruck. Above all else, I had a ton of fun both doing this ruck and creating this video. If you want to get into rucking, hit me up! Be well and keep Inspiring :-) We have another challenge planned for this summer, so stay tuned to hear all about it. Are you looking to...
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8. What I eat in a day to maintain 215 pounds and under 13% body fat
The Michael Krug Podcast Show
Join my free Inspired Well-being community on Skool: I have had several people request that I do a "what I eat in a day" video, so here it is. I recorded this on Wednesday, July 24th 2024. A reminder that what works for me, won't necessarily work for you. I am an extremely active person and have been able to lose weight while averaging 3800 calories per day. The big takeaway here is to experiment to find out what works for you. If this video is an inspiration to try new recipes, I am happy to be able to help :-) Also, make sure you prioritize your fiber and protein each day! Aim for 0.7*body...
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7. What I learned from doing over 300 cold showers in 2023
The Michael Krug Podcast Show
Cold immersion (showers, tubs, cryo, etc.) has become extremely popular in the last couple of years. In this podcast I share my experience of doing over 300 cold showers in 2023, as well as the benefits, risks, and strategies you can use if you want to try out cold immersion therapy. Connect with me across socials, join my email list, and/or grab my free course - The Inspired Blueprint (including 3 full workout programs) here: -Keep Inspiring!!
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6. What I Learned from 1 Year Without Alcohol
The Michael Krug Podcast Show
Alcohol is a toxin to all humans - plain and simple. On top of that, I was experiencing physical symptoms from drinking alcohol that were "not ideal" to say the least (and honestly kind of scary). In this podcast, I share my experience with going over a year without alcohol. I start with a basic understanding of alcohol and how it impacts out health, I go into WHY I decided to take an alcohol break, and then I go over the objective and subjective results from my year without alcohol. Connect with me across socials, join my email list, and/or grab my free course - The Inspired Blueprint...
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5. Why Spring is the Best Time to Start Your Health Journey
The Michael Krug Podcast Show
New Year's resolutions are overrated... The days are shorter, it's cold outside (especially in Minnesota), and the motivation is all externally driven from the culture telling us we "should" change our lives at arguably the toughest time of year... Spring, however, is a time of new birth, growth, and emergence - not only for humans but for the entire planet. In this episode, I break down why Spring is the best time of year to make changes to your behaviors and start a lifelong journey of health and well-being. Join the Inspired Well-being community for daily health...
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Check out The Wolf Pack - Mind, body, and Purpose for Men
In this episode of the Michael Krug Podcast Show, I share exactly what I would do if I woke up at 375 pounds (again) and wanted to lose weight both quickly and sustainably.
There are 10 key principles to weight loss that I cover, each of which can be incorporated into your life as soon as today.
Timestamps: 0:00 Intro
1:14 1. Track my food
4:37 2. Cut out all liquid calories
6:04 3. Walk 10,000 steps per day
7:34 4. Do resistance training 3+ days per week
8:49 5. Eat 200+ grams of protein per day
10:18 6. Eat 30+ grams of fiber per day
11:42 7. Weigh myself every day
13:37 8. Focus on sleep quality and quantity
15:48 9. Drink enough water daily
17:40 10. Find a community of others doing the same
18:29 Invite to my communities :-)
-Keep Inspiring!!
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