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I turned 35 yesterday. And this year, the birthday didn’t feel like a celebration, it felt like a confrontation.

Because for most of my 20s and early 30s, I told myself I could figure it out alone. And all it got me was burnout, shame, and a body that felt completely out of sync with the life I’d built.

This episode is different.

It’s not a list of tips. It’s the full story of how I went from ending up in the ER from ulcerative colitis and metabolic damage… to leading from the front as a corporate professional, coach, husband, and soon to be father, who finally feels like the man I’m supposed to be.

Inside, I’ll walk you through:
The breaking point that shattered my pride
What I learned from 3 different coaches (and what I’ll never do to my own clients)
The system I built from my pain, my profession, and my truth

Why I still use that same system to this day, while working a 9–5, managing my UC, and building a business.

If you’re done winging it. If your reflection doesn’t match the man you are at work. If you know it’s time to stop guessing...

DM me “DESIGN” on Instagram.
Let’s build your system.

If this episode hit home, make sure you’re subscribed. This is Fitness by Design, the podcast for high-performing men ready to stop winging it and start leading with their body.

For more stories, strategies, and hard truths:

Follow me on Instagram – @spencerhgallo
Connect with me on LinkedIn – Spencer Gallo
Or shoot me a text, I read every single one.

Let’s keep building your edge, one episode at a time.

Send us a text

You track your revenue. You track your hours. You track every single KPI that matters at work. But what about the KPIs that matter at home?

This episode is an unfiltered audit of what your poor health is actually costing you: physically, mentally, emotionally, professionally. From your energy in 4PM meetings to the tension in your marriage... these aren’t random symptoms. They’re a slow bleed that’s robbing you of the life you built.

If you're tired of pretending it's just stress... or “just a busy season,” this episode is your wake-up call. Because this isn’t about six-packs or supplements. It’s about clarity. Leadership. Presence. And what happens when you finally stop managing chaos and start engineering calm.

DM me “DESIGN” on Instagram if you’re done guessing. Let’s build the system that holds up when everything else doesn’t.

If this episode hit home, make sure you’re subscribed. This is Fitness by Design, the podcast for high-performing men ready to stop winging it and start leading with their body.

For more stories, strategies, and hard truths:

Follow me on Instagram – @spencerhgallo
Connect with me on LinkedIn – Spencer Gallo
Or shoot me a text, I read every single one.

Let’s keep building your edge, one episode at a time.

Send us a text

You’ve said it a hundred times...
“I know what to do… I just need to do it.”

But if that were true, you wouldn’t be skipping workouts, stress-eating on the way home, or hoping Monday magically feels different.

This episode isn’t about fat loss. It’s about integrity.

Because if your calendar reflects your priorities, but your health still runs on white-knuckled willpower and vibes… you’ve got a leadership problem. Not a discipline one.

Today, I’m walking you through the real reason your confidence is eroding, your progress never sticks, and your body still doesn’t reflect who you are everywhere else in your life.

And more importantly? Exactly how to fix it.

This is about alignment. Self-trust. Execution. The same standards you demand from your team, now applied to your health.

If you're ready to stop winging your health and actually lead with integrity, DM me “DESIGN” on Instagram. Let’s build the structure your goals have been waiting for.

If this episode hit home, make sure you’re subscribed. This is Fitness by Design, the podcast for high-performing men ready to stop winging it and start leading with their body.

For more stories, strategies, and hard truths:

Follow me on Instagram – @spencerhgallo
Connect with me on LinkedIn – Spencer Gallo
Or shoot me a text, I read every single one.

Let’s keep building your edge, one episode at a time.