Getting older, running a business, and never really having the time, or honestly, the desire, to work out, I was slowly turning into that guy you see at training classes who’s clearly out of shape. The one you look at and think, “Yep, he’s done by day two of the apocalypse.”

On top of that, my knee was bothering me. I had a stress fracture a few years back and never got back to 100%. A few doctors later, and everyone was trying to sell me a new knee. It had healed somewhat, but was bad enough that I was worried; they were right, and I might need a replacement. One day, I was talking with Scott Jedlinski of Modern Samurai Project at a class, and he mentioned he’d had a knee replacement himself. I told him about my situation, and he said, “Go see my guy.”

Scott explained that this doctor wouldn’t sugarcoat anything; he might tell me I needed a replacement, but he’d also be straight if I didn’t. So, I made an appointment. And sure enough, the doctor was awesome, no nonsense, just honest advice:

“Drop some weight, do some serious PT, start moving, and you probably won’t need a knee replacement for another 10–20 years.”

So I did what he said. I went all-in on the physical therapy he prescribed, and after a few months, I started to feel a difference. My knee was improving, my energy was coming back, and I could see a window of opportunity.

Still, I was about 25 pounds overweight. I wasn’t miserable, but I definitely wasn’t feeling great — low energy, tight clothes, and the frustration of never sticking to a fitness routine. I kept overthinking everything, searching for the perfect plan or diet that would finally fix it.

Then one day, I saw a random video from John “Shrek” McPhee. In it, he said something so simple it almost didn’t sound like fitness advice at all:

“If you’re overweight — just start walking.”

That one line stuck with me. No gym membership, no expensive equipment, no strict meal plan — just start walking.

So I did.

At first, it was tough. I would make it a mile and feel a little winded. But the movement and sweat made me feel like it was working, and I kept going. I walked every day (or close to it), added a little more distance each week, and didn’t stress about speed or calories. Most of the time, for about an hour in the morning (started waking up at 5:00 am), which is generally around 3.5 miles. Six months later, I was down 25 pounds, all from walking consistently and making small, realistic lifestyle changes.

How I Stayed Consistent: Audiobooks While Walking

Walking every day can get a little repetitive. The trick that made it sustainable for me was listening to audiobooks while walking. It completely changed my experience.

What started as “ugh, time to walk again” turned into “yes, I get another chapter in!” The time flies, and before you know it, you’ve hit your step goal and learned something new. It’s one of the best walking motivation hacks I’ve ever found.

I originally tried with podcasts (which I still do every once in a while) the problem for me was ads and finding podcast that were the right amount of time.

Here’s the thing, audiobooks can get pricey if you buy them individually. The only way I’ve found to make it affordable is with an Audible membership.

You get access to thousands of titles but the key is you get a monthly credit to choose and download any book you want. I’ve used it for 80% of this journey, and it’s worth every penny.

My Top Audiobook Recommendations

If you want some great listens to kick off your walking routine, here are two I personally recommend:

• Enemies Foreign and Domestic by Matthew Bracken — fast-paced, thought-provoking, and guaranteed to keep your heart rate (and mind) engaged. It will change your view on the future of where our government is going and in a way the readers of this blog will love!

• Elon Musk by Walter Isaacson — an inspiring deep dive into one of the most ambitious people alive.

• The Black Widow by Daniel Silva — a gripping international thriller that’ll make your walk feel like a spy mission. He has like 20 of these books. You will become addicted.

Looking back, it’s wild how simple this transformation really was. I didn’t count calories or join a gym, I just started walking and found a way to make it enjoyable.

If you’re feeling stuck or overwhelmed about how to start losing weight, take John “Shrek” McPhee’s advice: just start walking.

Grab your shoes, pop in your earbuds, and hit play on an audiobook. Six months from now, you might look back, 25 pounds lighter and realize that small steps really do lead to big results.