Chris Powell

Finally Ready to Transform Your Life? Your Guided Weight Loss Journey Starts Here: transformnationusa.com/?utm_source=Yo…

Food isn’t good or bad...and neither are YOU for eating it. 🙏🏼 Somewhere along the way, we started placing morality on our meals, and it affects our behavior around food more than we realize. I’ll be honest, I was guilty of this too as a coach, as a dad, and even in my own tracking habits. First of all, food is just food. Some foods offer more nutrients, some offer less. Some foods may cause inflammation, while others may calm it. Either way, there’s just an input and output. No feelings. No good or bad…just results that may lead you closer to health or father away. I was reflecting on this over the last couple days, and if we can practice removing morality from our food choices - tracking becomes fascinating! It becomes curiosity, knowledge, data and control!! Have you ever caught yourself feeling shame around a food choice?? Drop it in the comments. This is a powerful discussion. And if you want to join these weekly discussions in my transformation community, Check the comment section below. #transformation #weightloss #wellness #weightlossjourney #nutrition

There is a superhero within all of us. You’ve probably heard stories of people lifting cars off of trapped loved ones. It’s true. And the biology behind it is fascinating. Your muscles are actually capable of generating enough force to shatter your own bones. So your nervous system acts as a built-in governor, capping your output at roughly 50 to 60% to keep you from destroying yourself. But in a genuine life-or-death situation, a surge of adrenaline can temporarily override that limiter - giving you the “superhuman” capabilities you hear about. Here’s the practical takeaway: even on your hardest training day, when you feel completely maxed out, you’re still working well within your body’s actual ceiling. That’s not a knock! That’s just how we’re wired. The built-in governor is doing its job. But it’s worth keeping in mind when you feel like you’ve hit your limit. There’s always WAY more in the tank than you think. Your body is a miracle!!! Thanks @flexplained101 for the breakdown. Such an incredible lesson! 🙌

Shoutout to my friend Jared for dropping some real talk on GLP-1s. 👊🏼 Here’s the thing nobody wants to hear: GLP-1 medications are genuinely powerful tools. But they can’t fix everything. I’m all for GLP-1’s! They can quiet hunger. They can reduce inflammation. They can improve your metabolic health. What they can’t do is teach you how to handle a hard emotion without reaching for food. They can’t make you present at the dinner table. And they can’t slow you down when you’re trying to lose 30 pounds in 30 days and losing your mind over it. Those three things? That’s internal work. And it matters just as much as the medication itself. GLP-1 or not, the foundation is the same: good nutrition, resistance training, solid sleep, and actually working on your relationship with food. The medication creates the window. What you build inside that window determines everything. Go give Jared a follow. He’s doing great work out there. @realjaredhamilton What’s the hardest part of the journey for YOU right now? Drop it in the comments. #GLP1 #WeightLoss #FoodNoise #TransformNation #weightlossjourney

These animations are some of my favorite ways to learn. I love how they break down how our body actually works in such an entertaining way. 😊 This one is all about muscle and fat loss - both critical if you’re on a fat loss journey! A quick recap: - Your muscles grow while you sleep - not while you’re in the gym. The gym is just the trigger. Sleep and food are where the magic happens. - If you lift AND do cardio, lift first. Always. You want your best energy going toward pushing the muscles to the max to build and preserving that muscle! - The mind-muscle connection is real. When you actually focus on the muscle you’re training, more fibers fire. That’s not just motivation…that’s physiology. - And train to failure?? Yes. ABSOLUTELY. but not every single day. Hit failure, recover, repeat. That’s the cycle that drives real progress. - Oh…and fat burners, cold showers, and caffeine overload?? None of them work the way people think. A calorie deficit is still the foundation. Everything else is just noise on top of it. Big thanks to @explainingourbody . I love seeing science made this simple and this fun 💪 Save this as a reminder!!! #transformation #weightloss #wellness #weightlossjourney #workout

o you know this frustration? 😂 It feels so unfair, but it’s true. All else equal, men typically lose body fat faster than women. Why? I break it all down as simply as I can here, but basically More muscle. Higher testosterone. Larger body size. All of that increases total calorie burn and fat oxidation. It’s not about effort. It’s just biology. But here’s what matters more than the comparison 😎: When calories are controlled and protein intake is solid, both men and women lose fat effectively. So if your partner is dropping weight faster, it doesn’t mean you’re doing it wrong! Stay consistent. Control what you can control. The results will follow 🙏 #transformation #weightloss #wellness #weightlossjourney

Watch Episode 13: Scott's Story youtube.com/playlist?list=…

Meet Scott. For most of his life, @rockphtr was the guy behind the camera: photographing rock legends, documenting moments that would live forever…while battling a reality he couldn’t frame out of the shot. At 460 pounds, Scott was facing cirrhosis of the liver, 200 units of insulin a day. He was warned that if he didnt change his lifestyle, his liver was going to fail. He almost gave up before he started. But then he thought about his daughter. He thought about his mother - who had fought diabetes for years and lost - and he made a promise to himself that changed everything. Over a year and a half, Scott lost more than 200 pounds. He reversed his diabetes - and today, he is completely off of his insulin. There was a moment on his journey when he looked at old photos of himself on the wall and said, “That’s just not me anymore.” There were plenty of ups and downs along the way - but Scott earned the nickname ‘Mr Consistency’ in our TransformNation Community for a reason. He just kept going…no matter what. That’s transformation. That’s what this is all about. Scott, it was an honor to sit in your home and witness the life you’ve built. Your mom would be so incredibly proud. 💙 If you’re somewhere in the middle of your own journey right now - or haven’t started yet - let Scott’s story remind you that it doesn’t take perfection. It just takes that first promise, that first win, and then showing up consistently after that. And you’re always one meal, one workout, one step away from being right back on track. Enjoy his story - Link to Scott’s full episode is in my comment section 😊

This is what I eat in a day. And honestly, I avoided making one of these for a long time… There’s been a lot of criticism around posts like this - people saying it’s irresponsible because everyone’s body is different. And that’s true. But I’m not here to tell you what you should eat…�I’m just sharing what I eat. High protein comfort foods let us eat a lot…without a lot of calories. It’s an amazingly enjoyable way to live…and lose weight/stay lean. Hope it sparks some ideas for you!! At TransformNation, we help structure what works best for YOU to eat in a day. We learn, meal prep, train and track toward the healthiest versions of ourselves 💪 And we have medical support with GLP-1’s too!

What if “eating normal” is actually the problem?? For thousands of years, normal was real, whole, natural food, straight from the earth. But in the last 50 years?? Ultra-processed everything took over. And somewhere along the way, we started calling THAT ‘normal’. Look, processed foods aren’t the enemy. I enjoy them too. But when they become the FOUNDATION of your nutrition - not the occasional treat - that’s when they can quietly work against your health long-term. My personal guide is the 80/20 rule. 80% real, whole, natural foods and 20% everything else - the pizza night, the birthday cake, the drive-thru on a crazy Tuesday. AND also there are some amazing processed foods that can support our goals - like protein shakes, bars, and other high protein/high fiber packaged foods (I actually count these toward my 80%) You’re allowed to enjoy food. You’re also allowed to give your body the nourishment it was literally built for. Both things are true. 💙 What does YOUR version of “eating normal” look like right now?? Drop it below 👇 I’m curious! #transformation #weightloss #wellness #weightlossjourney #nutrition

Partner Pressure? 🥴 Whether it’s a partner, a sibling, or a close friend, the people around you influence your success! And sometimes they aren't ready to give you the support that you feel like you need to be successful. In these cases, sometimes the real breakthrough isn’t on the scale, It’s a conversation. Long term success often sits on the other side of honest, respectful communication. Not confrontational! One approach that works surprising well is this: Offer your support for what matters to them first…Then ask for their support in return. That exchange can open the door to better boundaries, more understanding, and a stronger environment for success 💪 Thanks for the laugh, sabinekumerdanka - It’s a good reminder that support need to be created between partners - not assumed! Tag a supportive partner below! 😊

Fun fact about me: I actually don’t love the taste of plain water. So I almost always drink flavored water instead. And honestly…it’s the reason I stay hydrated. Hydration is one of the most underrated health habits. So at 48, here’s exactly how I approach it every day. My daily minimum hydration target is 120 oz with help from extra fluids from things like - coffee - shakes - other drinks Yes, they count! But at least 120 oz is what I track consistently. Within minutes of waking up: 20 oz of water. I use my 10-gulp rule. About 10 gulps usually equals 20 ounces. Simple. Fast. Done. My Hydration System Most of my water comes from my 40 oz tumbler I always drink two per day. Having set containers makes hydration automatic. I always flavor my water with: Either Electrolytes Or sometimes an energy powder for a boost. Love the Transform HQ flavors - I got to help make them. so I made ones i’d love too :) Flavoring makes the water taste great and helps me stay consistent. Around 5 PM, I start tapering fluids. Mostly to protect sleep quality. But if I’m thirsty, I still drink. A few tips for your hydration - make it easy and enjoyable: - Find a water bottle you like - Make the water taste great When hydration feels good…you actually look forward to it. 💧👊🏼 Hope this helps!! #transformation #transformnation #weightloss #wellnes

Continuing from yesterday's post, this is how I start my mornings at 48! Not perfectly. Just intentionally. 1 - Wake Up 5:00–5:30 AM First things first: -20 oz water to kickstart the hydration - levothyroxine (I have Hashimoto’s) - finasteride (to stop any hair loss) 2 - Cold Plunge Then straight to the garage. Quick cold plunge. Instant wake-up signal for the body: -adrenaline - dopamine - alertness 3 - Coffee On the way out of the plunge: Grab an iced coffee. While drinking half of it, I take my peptide stack. 4 - Peptides in the morning, I inject 2 stacks: 1 - MOTS-c, AOD-9604, Ipamorelin, Tesamorelin 2 - BPC-157, TB-500, KPV, GHK-Cu 5 - Morning Shot Next: my morning mix Mason jar with: - water - greens powder - methylene blue - creatine Simple support for energy and cognition (and phytonutrients) 6 - Sprint Back to the garage. 60-second sprint on the Assault Bike. Just enough intensity to spike cortisol more (a good thing for circadian rhythm) 7 - Berry Shake Right after the sprint I make my morning berry shake. • 1 cup mixed berries - 1.5 cups Fairlife skim milk - 1 scoop meal replacement protein - 1 tbsp psyllium fiber This isn’t forever. Just what i’m loving right now. 8 - Dad Mode Then I wake the kids up around 6am to get ready for school. - Make breakfast - Pack lunches. 9 - Sunlight As they get ready for school, I step outside. 5 mins morning sunlight helps regulate: - circadian rhythm - energy - sleep later that night 10 - Workday Movement After school drop-off, I come back home. - Raise the desk. - Start the walking pad. Most of my morning meetings happen while walking. None of this is about perfection. you dont have to do it all. It’s about stacking small habits that support your life. This is just one piece of my system at 48. Tomorrow I’ll share how I approach hydration throughout the day! Hope this helps!!

This is 48. I took this pic today, still jet lagged from the trip, but feeling better than ever. and i swear it’s not a shameless shirtless shot! Maybe a little but…You can’t see the full picture of ‘health’ on the outside… but it seems to capture attention! 😊 So now that we’re here, I just want to share with you a guide of wellness habits that have worked for me, in hopes that you may want to research and try for yourself - because I want YOU to feel amazing too! For a lot of people, we’re told that our 40s is when everything starts to decline. But I’m starting to think the opposite might be true. 2 weeks ago I turned 48, and I feel stronger in the gym. I feel more athletic, and even though I’m recovering from some injuries (neck and back), I feel more capable than I have in years! But more importantly… My mind is better. My sense of well-being is stronger. My ability to handle stress, stay grounded, and show up for life is a heck of a lot better than it used to be. Now let me be clear - I definitely don’t have all the answers, and i’m still working through a lot in life… But over the years I’ve adopted a handful of habits and practices that I truly believe have helped accelerate my health and performance well into my 40s. And if this is where I’m at at 48… I honestly can’t wait to see what 58 looks like! So over the next few weeks, I’m going to roll out a 10-part series where I’ll share the key things I’m currently doing for my health and fitness: • Morning routine
• Hydration habits
• Daily nutrition
• Steps and movement
• Resistance training
• Recovery and sleep
• Supplements
• Hormones (Yes, I’m on TRT. Have been for 7 years!)
• Peptides (Yes, I use them!)
• Mindset practices Not because it’s the only way or there’s a one-size-fits-all answer. Just sharing what’s working for me - in hopes it might spark ideas for you to experiment with in your own life. Because the truth is… Your best decade might still be ahead of you. Stay tuned. 👊 PS - i’m always on the lookout for new products and methods to improve our QOL (quality of life!), so if you have any products, suggestions or methods to look into… please share along the way 🙏

I came across Keawe’s story, a teenager fighting terminal cancer, and what stood out was not just the diagnosis. It was his mindset. Even in the middle of chemo. Even after setbacks. He is still choosing to take care of his body when he can. Still showing up for himself. That’s the lesson. We do not always control what shows up in our lives. But we do control how we respond to it. Taking care of your body is not about vanity. It is about honoring the gift you have been given, especially when things are hard. Looking at his latest posts, it appears that the cancer has returned. But we know that he won’t lose faith, he won’t give up, and he will keep fighting. We’re all praying for you, Keawe. 💙🙏🏼 Your resilience and strength says more than any motivational quote ever could. Send him some love and prayers, my friends. He needs it now more than ever: @kiw1_lifts

Ever notice how you’re not sore right after a workout…but two days later you have to hang onto the towel rack just to sit down on the toilet? If you know, you know 😉 That’s DOMS: D-Delayed O-Onset of M-Muscle S-Soreness And despite what we were told growing up, it’s not lactic acid. That clears out within about an hour after training. What you’re actually feeling is your body’s inflammatory repair response. Tiny muscle fibers get stressed during training - especially during the lowering (eccentric) phase - and your body sends in repair crews. Fluid shifting into the area, chemical messengers, and sensitized pain receptors all combine to create that deep soreness. It’s not damage you need to fear. It’s a sign your body is adapting and repairing! If it’s extreme, ease up next time - especially on slow lowering reps. To help minimize it:� - Walk more (circulation helps)� - Keep protein high� - Don’t crash diet - Sleep well� - & Stay hydrated It’s just part of the remodeling process. Lift smart, and recover smarter! hope this helps you undersatnd and appreciate your amazing body!! To join my weight loss transformation community TransformNation, check the link in my bio! 👆 #weightloss #wellness #weightlossjourney #workout #training

There’s something so powerful about couples who choose to get healthy together. It’s a good reminder that sometimes the strongest transformations happen when you invite others to do it with you. Or in many cases, when your changes inspire them to join you 💙 Of course, there are always ups and downs. But when you share a goal and go through the challenge side by side, something shifts. You’re not just losing weight. You’re building trust. Accountability. Shared wins. In my experience, couples who commit to the process together often grow closer because of it. The struggle becomes shared. The progress becomes shared. And it always seems to change the dynamic for the better. Appreciate you sharing this @janellejfitness And keep crushing it. We’re all cheering you on!! 👏👏👏

Watch Episode 10: Jacqui- Life Beyond Extreme youtube.com/watch?v=lsmqLX…

This is Jacqui. Fifteen years ago, she started her journey with me on Extreme Weight Loss carrying 355 pounds… and even more doubt about who she was and what was possible for her life. She faced PCOS, heartbreak, and doctors who told her motherhood would never happen. She worked hard. She stumbled. She rebuilt. And somewhere along the way, she discovered herself and started building a new life for herself. Today, Jacqui is a mom of three beautiful daughters - something she was once told would be impossible. And this was actually my first time catching up with Jacqui in years…which made this moment even more special. Because what moves me most isn’t the weight she lost. It’s the woman she discovered was within her all along. Strong. Self-aware. Compassionate. And capable of so much more than she ever thought. Jacqui, my friend…I am so proud of you and happy for you. You’ve already changed so many lives, and i’m so excited for your story to inspire so many more!! @jacquimccoy Watch her full episode. Link in comments section 💙 #transformation #weightloss #wellness #weightlossjourney #TransformNation

Finally Ready to Transform your Life? Your Guided Weight Loss Journey Starts Here: transformnationusa.com/?utm_source=Yo…

Since Monday is one of the most common days for people weigh themselves, I want to put this on your radar to make sure your head is in the right place: If you gained 5 pounds of muscle and lost 5 pounds of fat…would you call that failure because the scale didn’t move?? This is where so many transformations get derailed - for all of the wrong reasons. The scale measures total mass. It cannot tell the difference between body fat, muscle, glycogen, water retention, inflammation, or hormonal shifts. But we still let that single number decide whether we succeeded or not. Here’s the wild part… Muscle is metabolically active tissue. It raises resting energy expenditure and improves insulin sensitivity. More muscle means a higher functioning metabolism - and a healthier body. Fat loss improves cardiometabolic health markers even when total body weight barely changes So imagine this:
So you lose 5 pounds of fat and you gain 5 pounds of muscle.
AND you look tighter.
AND you feel stronger.
AND your metabolism improves.
AND your health markers improve. AND…the scale says 0. Would you really call that failure when you’re winning so hard?? Please stop chasing lighter and start chasing leaner, stronger, healthier. You deserve a progress system that builds confidence, not crushes it. That’s exactly what we do inside TransformNation. If you’re ready for a smarter way to transform, check comment section ⬇️ You’ve got this. 👊 #transformation #TransformNation #wellness