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Ten years ago, we were broken. Jack weighed 9 stone and lived on "pasta madras."

Adam's idea of meal prep was microwave noodles with beans. Today? Different story.

Jack Austin and Adam Garcia share the brutally honest journey from student-level chaos to actually having their lives together.

No BS morning routines that take 4 hours, no "just manifest it" nonsense - just the three foundational habits that actually stuck.

In this episode, we reveal:

✓ The 3 habits that matter (everything else is noise)

✓ Why you fail every January (and how to break the cycle)

✓ The "one page rule" that changed everything

✓ From smoking 30 cigarettes to 3 - the realistic approach

✓ Why sleep matters more than the gym

✓ The compound effect nobody talks about

✓ Atomic Habits in real life (not theory)

✓ The Quentin Tarantino hate session method

Key revelations:

• Sleep first, exercise second, diet third - the ONLY order that works
• Why gratitude journaling feels stupid but changes everything
• The 2-minute rule that clears your mental bandwidth
• Vitamin D, magnesium, and why supplements actually matter
• The truth about "failing" at habits (it's not failure)

From weighing 9 stone at 29 to having actual muscle at 40, from microwave disasters to proper nutrition - this is what actually worked for two regular guys who finally got it together.

Warning: Contains honest discussion about past unhealthy habits and the slow, unsexy path to improvement.

Timestamps:

00:00 The recording disaster

02:00 Student life horror stories

05:00 The 4am beer breakfast era

08:00 When cooking meant "pasta madras"

12:00 Why we failed at habits for 20 years

15:00 The Atomic Habits revelation

20:00 Sleep: The unsexy game-changer

25:00 Why January resolutions are designed to fail

30:00 The 3-habit foundation

35:00 Gratitude (yes, really)

40:00 Exercise without the BS

45:00 The supplement stack that works

50:00 Journaling like Tarantino

55:00 Our exact daily routines

01:00:00 Implementation over information

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#Habits #AtomicHabits #MorningRoutine #Health #Productivity #Sleep #Exercise #Nutrition #SelfImprovement #MentalHealth #Gratitude #LifeChange #Wellness #PersonalDevelopment #Podcast

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