Ep 123: The HIDDEN Barriers Holding You Back with Mike Millner

What's REALLY holding you back from achieving your fitness goals? Is a short-term focus on "weight loss" setting you up for long-term failure? Today, I'm extremely excited to welcome to the show Mike Millner, a high-level nutrition coach and a business coach who has a gift for understanding the personality-based needs of his clients and where people are in their journey. In this episode, Mike and I unpack the DNA of success to understand why so many of us fail at hitting our health and fitness goals. Transformation goes beyond calories in and calories out, all the way to the hidden barriers that hold us back. We're talking about the mental game. This is a 'how-to-crush-your-goals-and-redesign-your-identity’ conversation. Coach Mike has experienced the highs and lows of dieting and fitness and has learned how to overcome the psychological barriers and challenges that prevent most people from achieving their goals. He is the founder of Peak Optimization Performance or POP and the voice behind the top-rated Mind Over Macros podcast, where he shares his insights and expertise on nutrition, training, and, most importantly, mindset. He aims to help as many people as possible navigate life as healthy individuals in a sustainable and enjoyable way. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [3:01] The moment his mindset shifted to confidence [5:25] Mental vs. physical transformation [8:17] Energy balance and CICO in long-term goals [13:18] "Grit" vs. willpower in goal setting [16:01] Top psychological barriers to fat loss [18:21] Use of SMART goals and other theories [23:23] Mental cycles, like training cycles [26:35] How "mental diet" affects physical health [30:01] Fear of success in fitness [34:59] Power of language and self-talk [39:16] Gratitude and positive psychology [42:30] Short-term wins vs. life-long habits [45:35] Mindset in muscle building [48:21] What would Mike be doing if he didn't become a fitness coach [50:33] Where to learn more about Mike and his work [51:21] Outro Episode resources: Mike's podcast – Mind Over Macros IG - @coach_mike_millner Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram