Drop back pain (and 12 pounds) at home

LF #154: Tasty protein drinks, Costco chicken, & antioxidants in simple terms

August 29, 2025

Happy Friday!

Let’s jump right into today’s newsletter.

🔎 What’s Inside

  • Drop back pain (and 12 pounds) at home

  • Tasty protein drinks

  • $5 Costco chicken

  • Antioxidants in simple terms

💪 Try this

Drop back pain (and 12 pounds) at home

A lot of clients I work with are parents who have some kind of lower back discomfort.

There are three muscles I’ve seen contribute to lower back pain.

(The “back pain trifecta”)

  • Tight hamstrings (muscles on the backside of your leg)

  • Tight hip flexors (muscles in your inner thighs)

  • Weak glutes (big muscles you sit on all day)

I’m not a doctor, chiropractor, or physical therapist…

But here are the things that have helped my clients.

Pick one and try it today.

  • Stand more (once/hour)

  • Walk more (9k-12k steps/day)

  • Goblet squats/lunges for the glutes

  • Kettlebell swings for the hamstrings

  • Lateral/forward leg swings for the hip flexors

  • One core exercise in each workout (planks, deadbugs, etc…)

  • Warm-up stretches before a workout (leg swings, marches, etc…)

  • Cool-down stretches after a workout (90/90, elephant walk, knee-to-chest, etc…)

Here’s what happened to John.

He struggled with a 35 pound kettlebell, his back flared, and he couldn’t imagine swinging a heavier kettlebell.

After 12 months, he’s swinging an 88 pound kettlebell like a toy and maintaining a 12+ pound weight loss.

Nicely done John.

If you want to follow something similar…

Book your 40-minute game plan call with me for next week.

We’ll map out the exact plan for you to drop 10-15+ pounds in 40 days (without the gym).

And tackle the trifecta while we’re at it.

🔎 Quick Finds

I’ve tried a lot of bottled protein drinks.

This one tastes exactly like chocolate milk.

Costco’s rotisserie chicken is $5.

At 3 pounds, that’s $1.33/pound.

Cheapest bird on the block (or flock).

These are molecules that fight free radicals (cause cellular damage) in your body.

Best sources are berries, green tea, coffee, and dark chocolate.

Before you go!

Kickstart40 helps busy parents lose 10-15 pounds in 40 days, without going to the gym.

I cannot guarantee that you will never once have back pain, or lose so much weight you’ll have to reset your wardrobe.

But you will make lots of progress.

And… if you follow Kickstart40 and don’t lose at least 10 pounds in 40 days, you get your $ back.

I’ll see you next Friday.

Be strong,

Don

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The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.

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