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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.

Send us a text

You’ve built systems that hold up under pressure...
Forecasting. Budgeting. Team management. Cross-functional chaos. You lead it all without breaking stride.

But your health?
Still being held together with duct tape, caffeine, and “I’ll figure it out.”

This episode isn’t a gut check. It’s a systems check.

If your meals are random, your workouts inconsistent, your sleep nonexistent, and your confidence slowly fading, you’re not broken. You’re just operating in chaos without a framework.

Inside, I walk you through the 5 systems I install with every high-performing client that stop the guessing and finally engineer real results, without needing more time, motivation, or 75 Hard.

And if you’ve been winging this for way too long?

DM me “DESIGN” on Instagram.
We’ll walk through what your real system needs to look like, so you can stop surviving and start leading in your health the same way you do everywhere else.

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 got systems for everything: team meetings, budgets, deliverables, quarterly forecasts. But when it comes to your body? You’re still crossing your fingers and calling it discipline.

This episode is a line in the sand.

If you’ve built the career, lead the projects, and carry the weight of a team… but still feel like a stranger in your own body, you’re not lazy. You’re operating without a system.

Today, we break down what it’s really costing you to keep winging your health when you’ve systemized everything else in your life. And more importantly? Why that stops today.

This isn’t about tips. This is about structure. Leadership. Legacy. And the system I built after living the same corporate chaos you’re in now.

And if you're tired of winging it? DM me “DESIGN” on Instagram.

We’ll map out exactly what that looks like for you.

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’re not broken. You’ve just been trying to force your life into plans never built for it.

This episode isn’t about motivation. It’s about what happens when high-performing men finally stop blaming their willpower and start rebuilding their systems from the ground up.

Inside, Coach Spencer breaks down:

• Why your body feels slower, softer, and more resistant than ever
• How stress, underfueling, and grind culture wreck your metabolism
• What it really looks like to build a body that matches your career, without blowing up your life to do it

If you’ve been telling yourself “I just need to lock in again”… this one will hit.

DM “DESIGN” on Instagram @spencerhgallo and let’s map your real game plan.

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’re not failing because you’re lazy. You’re failing because the plan was never built for your life.

This isn’t another pep talk. It’s a reset.

In this episode, Coach Spencer calls out the real reason senior-level men keep falling off and what it actually takes to build a body that reflects success without burning your life to the ground.

We cover:

• Why “grind harder” keeps backfiring
• The five shifts high-performing men make to stop starting over
• What it means to finally stop winging it and lead your body the way you lead your career

If you’ve been white-knuckling your way through another “perfect week,” this one’s gonna hit.

DM “DESIGN” on Instagram @spencerhgallo and let’s build something real.

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 built the career. The team. The income.

But if you’re truly a leader… why doesn’t your body reflect that?

In this episode, we’re getting brutally honest about the hidden reason high-performing men keep falling off, and what it actually takes to break the cycle for good. If you’re tired of saying “next week” and ready to reclaim the presence, power, and pride you used to have, this one’s for you.

We cover:

• Why discipline isn’t your problem
• How your current health habits erode your identity as a leader
• What your kids, your reflection, and your wife are really seeing right now
• Why 90 days from today could feel radically different, if you move

🚨 This is launch week for the Engineered Fitness Blueprint.
Only THREE client spots are open. The first 2 guys who commit get a $400 comprehensive lab panel FREE.

👉 DM “DESIGN” on Instagram @spencerhgallo
👉 Or apply now: https://go.gallofitness.com/gallo-application

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.