Greetings, Trailblazers!

My partner Erin joined us on the subscription path last week.

Firstly, thank you for the support (I won’t share our pet nickname) and secondly for imparting some of her wisdom that we can all benefit from already.

She reminded me that what’s important about achievement and goal-setting is that it’s important to you, and I just wanted to reiterate that.

Last week I shared my nine goal areas with you. As a reminder, they are

• Adventure

• Community & Connection

• Craft

• Family

• Health & Fitness

• Romance

• Self-Improvement

• Service

• Wealth

This week’s a special edition, in that it’s going to focus on Health & Fitness goals and how we can achieve them.

For clarity, I see Health & Fitness as a broad category encompassing exercise, nutrition, and overall physical quality of life.

It starts with a story and ends with the answer to the title of this newsletter (how to look and feel 7 years younger).

As it’s the first of its kind, please let me know if it works (or doesn’t!)

Why health & fitness?

A picture paints 1000 words.

This was me 6 years ago.

I weighed 13 stone (and a few pounds) and was extremely self conscious.

Yes, I had friends, ran decently and even got laid!

But, I didn’t feel great.

Feeling desperate for a better quality of life, I stumbled across this book

A lot of what Tim wrote about made complete, rational sense and can be put into 3 main actions. Easy as that.

i) Take a photo of yourself (Easy)

ii) Track something regularly (Medium)

iii) Commit to new and better health and nutrition habits (Hard)

It worked. This is what I look like now.

In the next section, I’ll share with you why this works and how you can apply this to both your health & fitness goals as well as others.

The Code

1. Take a photo (Easy)

I say this is easy, because it’s a one-off action. It didn’t feel easy at the time, but it turned out to be an invaluable first step.

Taking a photo of myself helped me realise just how uncomfortable and unhappy I was with how I looked and felt.

And that push was exactly what I needed.

When you’re starting any goal, take a simple first step, something that lays it all bare.

From there, you can build.

2. Track something regularly (Medium)

Once I faced the truth in that photo, I knew I had to do something measurable. Tim said so.

I committed to tracking my weight weekly. It felt small, just once a week, but it kept me accountable and gave me something concrete to look at, something that reflected the hard choices I was going to have to make (see next section).

In just 3 months, I saw a real shift: I lost 5kg.

That change wasn’t just a number, it was proof that consistent, simple tracking leads to results. I’ve kept this up for 5 years, and in 2025, have weighed between 10st 5lbs and 10st 10lbs (66-68kg).

Bonus lesson:

5kg is approximately the weight of a small bowling ball.

3. Commit to new and better health and nutrition habits (Hard)

The reason why my weight began to drop wasn’t magic, it was because I started trialling new behaviours I’d never tried before, just to see what might make a difference in my weekly tracking.

A lot of it was simple trial and error. One of the first changes I made was adopting time-restricted eating, 4 meals a day between 10am-6pm.

That worked for me and over time, my focus has shifted from when I ate to what I ate.

I used to track all of these habits in spreadsheets and notepads, but found it easier to do with apps.

I track my nutrition habits in Zoe, which is an app that gives you a personalised nutrition program and daily score based on a gut microbiome at-home test kit.

And I track my behavioural habits in in Whoop.

This part was much harder than the first two steps. It required discipline, consistency and a willingness to keep adjusting and innovate.

But the lesson?

Small behaviour changes can lead to transformative, long-lasting results.

The Three-Step Code to Lasting Change

Goal-setting and achievement begin with taking ownership of how you feel and building habits that support the life you want.

The photo was a wake-up call.
The tracking kept me honest.
The habits drove the transformation transformation.

Whether your goals are related to health, relationships, or your career, the path forward starts with a simple truth:

1. Start small

2. Stay consistent

3. Be willing to learn as you go

My question for you:

What’s one small step you can take this week toward a goal that truly matters to you?

If you found this useful, please subscribe or share it with someone who might benefit.

Keep those goals coming!

Your Favourite 23 Year Old,

Dan x