August 2025 has been a great training month. I have moved from Garmin Fitness VO2 Max of 41 to 44. The 47# I lost with P.D. Mangan Health & Freedom Maximalist 🇺🇸 certainly is helping the cause. Putting up 2021 type numbers for 5 mile today.

*A FEW SEPTEMBER COACHING SPOTS OPEN* If you give me 1 hour per week for exercise... And let me help you dial in your nutrition and lifestyle... I'm confident I can help you lose the excess weight you've been carrying, without much fuss.

Thanksgiving is just over 12 weeks away, which is enough time to drop 20-30 pounds of excess fat if you get started right after the holiday weekend.

93% of adults are in poor cardio metabolic health. If you want to get (or stay) lean, fit and healthy, you have to use your most powerful organ, your brain, to set higher standards than those the masses have allowed themselves to be captured by.

I turned 70 earlier this year. Here’s how I manage my health, and plan to remain lean and fit for a very long time:

A handful of spots remaining for 1-on-1 P.D. Mangan Coaching in September. Text “PD” to 415-569-0150 to explore working together.

My client Chris lost 40 pounds in less than 4 months and can now do more pull-ups than most 20 year olds.

In general, I think we should aim to have fewer laws. But when it comes to pharma advertising, I think a total ban is in order, because the industry’s multi-billion ad spend buys them outsized influence on news organizations, and make it unlikely their wrongdoings get exposed.

There’s a network of tubes in your body, made up of blood vessels. The smallest ones are called capillaries. Here's why, if you care about metabolic health and exercise capacity, you should care about capillary density... And how to increase it, in 1 hour per week, or less:

Keeping junk food in the house can reasonably be interpreted, in most cases, as a strong signal that someone isn’t ranking health and fitness as a top priority in their life.

Most weight loss strategies are “dead on arrival” because the conditions to produce results are all but impossible for a normal working person to orchestrate, let alone sustain.

Low testosterone is very often linked to, and aggravated by, poor metabolic health and excess body fat. Yet another reason to get (and stay) lean and fit.

The back to school period has been one of the busiest times of the year at P.D. Mangan Coaching since 2022, and it's no different this year. I have room to onboard a few new clients in late September, and since I'm very close to max capacity, I'm opening up October spots as of now.

A useful mental model about excess body fat could be to think of it like a high-interest payday loan. There’s no point dwelling about how it happened, but it’s wise to act with urgency to get rid of it, and build habits so it won’t return.

Sharing my client Adam's review of his 1-on-1 P.D. Mangan Coaching experience. If you want to explore working together (and grabbing one of the few remaining September slots), click on the link on my profile and take the short quiz.

You may have never heard of it, but insulin resistance is the most important concept for those who care about their health. Let me quickly explain it, in a simplified way:

Top 4 focus areas for people who want to get, and stay, in excellent metabolic health: 1) Lose excess body fat and maintain low body fat levels 2) Protect yourself against muscle and bone loss 3) Build more muscle 4) Optimize cardiovascular fitness

It’s a bit of an oversimplification (not even by much) but it’s clear to me that: 1) good body composition with low body fat levels and some muscle and 2) high exercise capacity, also known as stamina or “good cardio” Are the top two focus areas for health. Get lean and fit!

We must distinguish between body positivity/acceptance, and “healthy at any size”. Yes, someone can choose to accept being overweight/obese, instead of doing something about it. It’s a free country. But it’s a total lie to claim that people can be healthy at any size.