Left: Lost, Overweight & Depressed Right: Jacked, Man of God,...
Gabe Pluguez@Gabepluguez
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Oct 01, 2025
~2 min read
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Left: Lost, Overweight & Depressed
Right: Jacked, Man of God, Happiest I've ever been
It didn’t happen overnight…
But here are the 8 habits that changed my life:
Right: Jacked, Man of God, Happiest I've ever been
It didn’t happen overnight…
But here are the 8 habits that changed my life:
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1. I started my day with God, not my phone.
Before checking emails, social media, or texts, I open my Bible.
10 minutes of scripture sets my mind on eternal things, not temporal stress.
When you win the morning spiritually, you win the day physically.
Before checking emails, social media, or texts, I open my Bible.
10 minutes of scripture sets my mind on eternal things, not temporal stress.
When you win the morning spiritually, you win the day physically.
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2. I made movement non-negotiable.
Not "when I feel like it." Not "if I have time."
Every. Single. Day.
Whether it's lifting, walking, or playing pickleball - my body moves daily.
God gave you a body that thrives on movement. Honor that design.
Not "when I feel like it." Not "if I have time."
Every. Single. Day.
Whether it's lifting, walking, or playing pickleball - my body moves daily.
God gave you a body that thrives on movement. Honor that design.
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3. I tracked my food without obsessing.
Knowledge is power.
Most men have no idea how many calories they consume.
I use MyFitnessPal to stay aware, not perfect.
Awareness alone changes behavior.
Knowledge is power.
Most men have no idea how many calories they consume.
I use MyFitnessPal to stay aware, not perfect.
Awareness alone changes behavior.
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4. I prioritized protein at every meal.
1g per pound of bodyweight.
This one change:
• Killed my cravings
• Built muscle while losing fat
• Kept me satisfied between meals
Protein is the foundation of body transformation.
1g per pound of bodyweight.
This one change:
• Killed my cravings
• Built muscle while losing fat
• Kept me satisfied between meals
Protein is the foundation of body transformation.
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5. I established a sleep sanctuary.
The 3-2-1 method:
• No food 3 hours before bed
• No liquids 2 hours before
• No screens 1 hour before
7-8 hours of quality sleep.
Your body transforms during rest, not just in the gym.
The 3-2-1 method:
• No food 3 hours before bed
• No liquids 2 hours before
• No screens 1 hour before
7-8 hours of quality sleep.
Your body transforms during rest, not just in the gym.
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6. I replaced complaining with gratitude.
When stressed, I practice Philippians 4:6-7:
Present your requests to God with thanksgiving, and His peace will guard your heart.
Gratitude literally rewires your brain. Stress eating disappeared when thankfulness appeared.
When stressed, I practice Philippians 4:6-7:
Present your requests to God with thanksgiving, and His peace will guard your heart.
Gratitude literally rewires your brain. Stress eating disappeared when thankfulness appeared.
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7. I surrounded myself with men going the same direction.
Your environment determines your defaults.
I joined a brotherhood of Christian men committed to honoring God with their bodies.
Iron sharpens iron. Isolation breeds destruction.
Your environment determines your defaults.
I joined a brotherhood of Christian men committed to honoring God with their bodies.
Iron sharpens iron. Isolation breeds destruction.
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8. I treated my health as worship, not vanity.
This changed everything.
My body is God's temple. My discipline honors Him. My transformation testifies to His power.
When fitness becomes worship, consistency becomes natural.
This changed everything.
My body is God's temple. My discipline honors Him. My transformation testifies to His power.
When fitness becomes worship, consistency becomes natural.
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The result?
• Lost 23 pounds in 84 days.
• Kept it off for 4+ years.
• Built a thriving business.
• Married my dream wife.
• Overcame addictions.
• Found true peace.
But here's what really matters:
These habits didn't just transform my body.
They aligned my life with who God created me to be.
• Lost 23 pounds in 84 days.
• Kept it off for 4+ years.
• Built a thriving business.
• Married my dream wife.
• Overcame addictions.
• Found true peace.
But here's what really matters:
These habits didn't just transform my body.
They aligned my life with who God created me to be.
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Your default actions create your default life.
The question isn't "What should I do?"
It's "Who did God create me to be?"
When you align your daily habits with your God-given identity, transformation is inevitable.
The question isn't "What should I do?"
It's "Who did God create me to be?"
When you align your daily habits with your God-given identity, transformation is inevitable.
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The same God who transformed me is ready to transform you.
But it starts with one decision:
Will you continue making excuses, or will you step into the man He created you to be?
Your family needs the healthy version of you. Your calling requires it.
But it starts with one decision:
Will you continue making excuses, or will you step into the man He created you to be?
Your family needs the healthy version of you. Your calling requires it.
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Have any questions?
Let me know below.
& If you’re ready to transform your defaults and honor God with your body…
DM me “Default” & let’s chat.
Let me know below.
& If you’re ready to transform your defaults and honor God with your body…
DM me “Default” & let’s chat.