Episode 462: Wesley Hunt: The Ex-Military Method for Staying Lean While Eating Massive Meals

Summary

Podcast Summary: Habits and Hustle
Episode 462: Wesley Hunt: The Ex-Military Method for Staying Lean While Eating Massive Meals
Release Date: June 27, 2025

Note: The following summary is based on the provided transcript excerpt from Episode 462 of "Habits and Hustle."

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Introduction

In Episode 462 of "Habits and Hustle," host Jennifer Cohen engages in a dynamic conversation with renowned life coach and entrepreneur Tony Robbins. The episode delves into Tony's personal habits, dietary practices, fitness routines, and lifestyle choices that contribute to his enduring vitality and success.

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Intermittent Fasting and Dietary Practices

Intermittent Fasting Strategy
Tony Robbins shares his approach to intermittent fasting, revealing that he practices a 20-hour fast daily, consuming all his calories within a 4-hour eating window.

• Notable Quote:
  “I intermittent fast for 20 hours a day, so I do 20 hours for my last meal.”
  [02:53]

Meal Composition and Protein Intake
Tony emphasizes the importance of a substantial single meal, often comprising high-protein foods to meet his nutritional needs within the limited eating window.

• Example Meals:

  • Rotisserie Chicken:
    “I had a whole rotisserie chicken. That's like 70 grams of protein.”
    [10:09]

  • Steak and Sides:
    “I had 33 ounces of steak. I had it. I had a whole sweet potato. I had broccolini and a dinner salad.”
    [11:43]

Supplements and Nutritional Intake
While Tony incorporates essential supplements like whey protein, creatine, and glutamine into his regimen, he opts out of others, relying on his diet to meet nutritional requirements.

• Supplement Routine:
  “Lots of whey protein, creatine and glutamine.”
  [09:26]

• Dietary Sufficiency:
  “No, because this meal is a big meal... It's been working well for me.”
  [09:53]

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Fitness Routine and Physical Activity

Daily Step Count
Maintaining an active lifestyle, Tony commits to walking 10,000 steps at least five days a week.

• Notable Quote:
  “I'm a 10,000 a day step person. Okay, so 10,000 five days a week.”
  [07:50]

Workout Splits and Strength Training
Tony follows a structured workout regimen with specific muscle group splits, ensuring comprehensive strength training.

• Workout Schedule:
  “My splits are three on, three on, one off... leg day, chest and tricep day, back and bicep day...”
  [08:49]

• Workout Duration:
  “25 minutes to an hour.”
  [09:21]

Cardio Integration
Incorporating cardio into his routine, Tony includes treadmill sessions and walking both before and after workouts to maintain cardiovascular health.

• Execution:
  “I'll knock out 2 miles to 3 miles on the treadmill... a mile walk before my workout and then a mile walk after my lifting workout.”
  [08:01]

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Lifestyle Choices and Habits

Consistent Eating Patterns
Tony adheres to a disciplined eating schedule, avoiding breakfast meetings and alcohol consumption to prevent nutritional derailment.

• Avoiding Alcohol:
  “Alcohol will kill your gains.”
  [05:23]

• Fixed Meal Planning:
  “I never make a light... I always want to have the same breakfast and even like dinner meetings... I'll never go for drinks.”
  [04:56]

Adaptability While Traveling
Recognizing the challenges of maintaining a strict diet while traveling, Tony adjusts by adding 500 calories to each meal to accommodate dining out without compromising his fasting routine.

• Notable Quote:
  “Because otherwise you can like, that's why when my... lunches all the time... adding 500 calories to each meal.”
  [04:22]

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Favorite Dining Establishments

Joe's Seafood, Stone Crab and Seafood (Washington, D.C.)
Tony praises this establishment for its high-protein offerings and quality dishes.

• Recommendation:
  “That place is the best restaurant in D.C. in my humble opinion... They have a porterhouse, 33-ounce porterhouse, bone-in ribeye... very high protein.”
  [12:23]

Mastro's Restaurant Chain
As the congressman for the owner of Mastro's, Tony enjoys patronizing their locations across the country, highlighting the Houston and Miami branches as standout spots.

• Notable Quote:
  “I happen to be the congressman for the owner of the chain as well. And so I get to try out all the Mastro's all across the country. Best ones in Houston and Miami.”
  [13:05]

---

Recovery and Wellness Practices

Sauna Sessions
Post-workout, Tony incorporates 15-minute sauna sessions to aid in muscle recovery and relaxation.

• Notable Quote:
  “Whenever I'm up here in D.C., there is a sauna down here. And after my workouts, I'll do 15 minutes of sauna.”
  [13:52]

Cold Plunge Experiences
Though Tony recognizes the benefits of cold plunges, he admits to not yet incorporating them into his routine, expressing a need to build tolerance.

• Discussion on Cold Plunges:
  “Not yet, no. I gotta toughen up.”
  [14:01]

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Closing Thoughts

The episode offers valuable insights into Tony Robbins' disciplined approach to diet, fitness, and lifestyle management. His emphasis on intermittent fasting, high-protein meals, consistent physical activity, and strategic dining choices provides a blueprint for maintaining peak health and performance amidst a demanding schedule.

Takeaways:

• Personalization is Key: Tony underscores that dietary and fitness strategies should align with individual lifestyles and bodily responses.
• Consistency Over Perfection: Maintaining regular habits, even while traveling or facing disruptions, is crucial for sustained health.
• Mindful Eating: Focusing on nutrient-dense foods within a structured eating window can support both physical and cognitive performance.

---

End of Summary

Transcript

[Tony Robbins]

Hi, guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it.

[Jennifer Cohen]

Hey, friends. You're listening to Fitness Friday on the Habits and Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. Before we dive into today's episode, I want to thank our sponsor, Momentous. When your goal is healthspan living better and longer, there are very few non negotiables. One of them quality. And when it comes to supplements designed for high performers, nobody does it better than Momentous. Momentous goes all in on NSF certification, which means every single batch is tested for heavy metals, harmful additives, and label accuracy. And that's why they're trusted by all 32 NFL teams and top collegiate sports dietitians across the country. Here's the thing. They don't sell every supplement under the sun because they believe in nailing the basics with rock solid consistency. And those basics are protein and creatine. Momentous source is Creapure, the purest form of creatine monohydrate available and an absolute must for both men and women who want peak physical and cognitive performance. So if you're serious about leveling up, go to livemomentous.com and use code Jen for 20% off. Just act now. Start today. Jen for 20% off livemomentous.com okay, so how old are you now? You said you start. You became a congressman in your 40s, so I imagine you're still like, what, 44? 45?

[Tony Robbins]

42.

[Jennifer Cohen]

42, 43. Okay, you're not old, first of all. So you're not old. What's point days, you know, I mean, listen. Well, you're not 25, but like, you know, by the way, did you hear that 50 is the new 35? Have you heard that?

[Tony Robbins]

And I believe it. And I'm gonna live. I'm gonna hold you. Too bad.

[Jennifer Cohen]

Well, listen, so that means that you're actually really only 30 or 29. Really 28.

[Tony Robbins]

Jay Z had a song that came out, said 40 is the new 30.

[Jennifer Cohen]

That was a while ago. Now they've moved it up. They moved it from 50 to 35? Yeah, yeah, they moved it up. So, okay, so then that's why. So what do you. What time do you wake up in the morning then? And also that means you're in. That means you're you intermittent fast. So you have no coffee, no water, no nothing until four.

[Tony Robbins]

I do coffee and water.

[Jennifer Cohen]

Oh, you Do. Okay, but are you intermittent fasting or just like, not eating food?

[Tony Robbins]

I intermittent fast for 20 hours a day, so I do 20 hours for my last meal.

[Jennifer Cohen]

Right, so that's something you do the one meal. But are you putting, like, anything in the coffee or just drinking black coffee?

[Tony Robbins]

Black coffee.

[Jennifer Cohen]

Oh, okay.

[Tony Robbins]

Old school, black army black coffee.

[Jennifer Cohen]

Wow.

[Tony Robbins]

When I started doing this, I will admit, it was spiritual. That's how you really get to find.

[Jennifer Cohen]

Oh, yes, it's tough.

[Tony Robbins]

It is tough. After about a month of doing it now I. This is. I. I can't see it any other way, really.

[Jennifer Cohen]

Have you tried Prolon?

[Tony Robbins]

I've not.

[Jennifer Cohen]

Oh, you haven't? No, because I am. Because you do. Like, this one meal a day. Prolon's like a fasting, you know, it's like a whole fasting system, but there's a lot of back studies and has more research and science than I think any other fasting program in terms for its longevity. And so I haven't tried it yet, but I want to because a lot of times on this podcast, people do fast. They tell me that they fast, intermittent fast, water fast. But so I did a ton of research, and that was Prolon has. Have. Does have the most backed research on all these, like, longevity benefits and like.

[Tony Robbins]

And what I tell people, too, is like, that works for me, though, that. That's not for everybody. I mean, and I've.

[Jennifer Cohen]

Yeah, of course you got to try. It's like trial and error.

[Tony Robbins]

I've tried it all. I've tried six small meals a day. This. I've done it all. And then over time, I found out, given my life, my schedule, what I have to do, how busy my days are, all the travel, this is what works for me.

[Jennifer Cohen]

Yeah. Well, the thing is also, I think when people are so busy, like you and travel a lot, and when I'm in these, like, boats where I'm traveling a lot, you can really, like, you know, you can easily, you know, see you can gain 5 to 10 pounds without even blinking an eye because you're not paying attention. Right. And like, your. Your circadian rhythms off. You have lunches all the time. You have dinners all the time. Everything is being. You're. You're eating at restaurants and takeout or, you know, like, you're not eating at home. So right away you have to add 500 calories to each meal.

[Tony Robbins]

Off top.

[Jennifer Cohen]

Yes, it's off the top. So, like, I like what you're. You're basically saying in order to kind of like, stay on point, this is what Works for me. Yeah. Because otherwise you can like, that's why when my. Not my thing is I, I never make a light. I never have breakfast meetings. I always want to have the same breakfast and even like dinner meetings I don't love. And I never go for drinks. I'll go for like a coffee or I'll go for something like that, but I'll never like, go for the. Alcohol is what crushes you.

[Tony Robbins]

Alcohol will kill your gains.

[Jennifer Cohen]

Oh, it will. Cr. You could be doing everything right. And then you, you add that alcohol element and then you're like, forget it. You know, and also. Because also your inhibitions are lower. Right. So you're like, ah, fine, forget it. I'll have that piece of pizza. Or oh fine, I'll have that french fry.

[Tony Robbins]

Oh yeah. Or one drink turns the five.

[Jennifer Cohen]

Or one drink turns to five. Exactly. Either one. I'm much more of a food person, so I see how it affects my food intake. Not so much my alcohol intake. But yes, that's true. Let's quickly talk about a health issue that affects almost all of us. Fiber deficiency. Did you know that 95% of people don't get enough fiber in their daily diet? I was shocked when I learned this because fiber is truly the foundation of overall wellness. It's not just about keeping our digestion smooth and regular, although of course that's super important. But fiber also nourishes the good bacteria in our gut. It supports a balanced microbiome, helps us feel fuller for longer, which makes managing our weight even easier. And it even improves our energy by optimizing nutrient absorption and stabilizing our blood sugar. That's why I am really excited to share Biome's daily prebiotic fiber with you. This product makes meeting your daily fiber needs simple, enjoyable, and super effective. With 8 grams of fiber per serving plus gut friendly prebiotics, it's designed to close that fiber gap in your diet and support your digestion and gut health every single day. And it fits effortlessly into your routine. Just mix it in the morning smoothie or tea or coffee or afternoon snack and you're good to go. I love that it's so easy to prepare and you can incorporate with literally every busy lifestyle. So if you want to make getting fiber easy, visit biome that's b I o m e.com and enter code Jennifer20 for 20% off. Your first order of daily prebiotic fiber, that's biome.com code Jennifer20 for 20% off. Grab it today. So you do one meal a day. Are you A cardio person or you just do.

[Tony Robbins]

I'm a 10,000 a day step person. Okay, so 10,000 five days a week. 10,000 steps at least.

[Jennifer Cohen]

Okay, so are you doing that on, like, a treadmill? Are you just walking everywhere? What are you doing?

[Tony Robbins]

Yeah, at some point. At some point in my apartment or I have a treadmill at my house. So at some point in the morning after I wake up, at some point I knock out 2 miles, 2 to 3 miles on the treadmill. And usually I'm on the phone doing work, taking calls, that kind of stuff. Knock that on the treadmill. And then I do a mile walk before my workout and then a mile walk after my lifting workout.

[Jennifer Cohen]

Right, so you're breaking it up. So much better for you. Yep. Yeah.

[Tony Robbins]

It keeps you active. And then whenever I'm up in D.C. i mean, I've already. I mean, I don't know how many. How long I've walked today. I've already walked. Just walking around D.C. walking to the Capitol and back. Walking through the airport now. I mean, I'm already probably three miles in, but I'm already up here. And then.

[Jennifer Cohen]

That's amazing.

[Tony Robbins]

This. I'll. I'll hit the gym, and then I'll do a mile before and a mile after.

[Jennifer Cohen]

Yeah. So like, you're. Are you doing splits? What's your workout?

[Tony Robbins]

So my splits are three on, three on, one off, three days on, one day off. And then it's. My first day is usually a leg day, quad heavy leg day. The second day is a chest and tricep day. Third day is a back and a bicep day. Then a day off, then shoulders, then another shoulders, then arm day, and then another leg day, which is a hamstring heavy day. And then a day off.

[Jennifer Cohen]

Like it. Okay. And so are you. How long is each workout?

[Tony Robbins]

25 minutes to an hour.

[Jennifer Cohen]

Okay. Do you take supplements? Do you take anything?

[Tony Robbins]

Lots of whey protein, creatine and glutamine.

[Jennifer Cohen]

Oh, okay. That's all?

[Tony Robbins]

Yeah, that's it.

[Jennifer Cohen]

Okay. So you're not taking Omega 3. You're not taking Omega 3. You're not Taking vitamin D. Nope.

[Tony Robbins]

Nope. And I am a big fish and a big steak eater, so I get a lot of those macronutrients.

[Jennifer Cohen]

Oh, okay. So you're. Well, you're only having one meal a day, though. How much can you get? Don't you have. Are you deficient in anything?

[Tony Robbins]

No, because this meal is a big meal. It's really funny. My best friend is up here with me. He works. Works with Me in the office. I mean, the other day, two days in a row. I mean, I had a 33 ounce day today.

[Jennifer Cohen]

Oh my God. Are you joking?

[Tony Robbins]

Oh, no, I'm dumb. Dead serious. Like, last night I had a. I had a. I had a whole rotisserie chicken. That's like 70 grams of protein. I had a. I ate an entire chicken yesterday. My wife is like, she's like, what is this? I was like, you need to get two of those because one's for me and then once for you.

[Jennifer Cohen]

That's awesome.

[Tony Robbins]

In my body, I think people. Everybody is different. So a lot of people can't process all that protein in one setting. And I've heard a lot of people say, you know, your body can only process up to 50 grams of protein every three hours. As. I think that's a generalization. Depending on your blood type, your activity, what your body gets used to. Every human being is different. That has worked out. That has worked well, wonders for me. A massive. I mean, it's a massive.

[Jennifer Cohen]

I love that. First of all, I'm a massive eater, so I mean, I can probably, like, I could probably take that down. But like, I think because you've been. I'm so active also, like, I. I know people say a lot of things, you shouldn't have this, you should do that. Everyone has their own opinion, but everyone is so different, right? Like, I. I can, like, I'll have. I can have four chicken breasts in one sitting before somebody even has their third bite. Just because that's how I am. I eat so f. That's the problem. I'm like a huge eater and I eat fast. Like, and there's like. Everyone says, slow down, slow down. But like, when you're hungry, you're hungry. So I get it. I get that. 33 hours. So what did you have with the steak? Do you have vegetables or do you have.

[Tony Robbins]

So I had 33 ounces of steak. I had it. I had a whole sweet potato. I had broccolini and a dinner salad.

[Jennifer Cohen]

Oh my God, that's hilarious. Ah, that's.

[Tony Robbins]

I mean, it is, it is, it's. It's a, it's an event.

[Jennifer Cohen]

It really is.

[Tony Robbins]

Significant emotional event for a lot.

[Jennifer Cohen]

No, I love it. Could we have dinner together maybe when you're L. A? I would love that.

[Tony Robbins]

I would love that. I would absolutely love that.

[Jennifer Cohen]

Like, where do you go? What's your favorite steak? Like, tell me the best places.

[Tony Robbins]

My favorite steak. So I eat at a. At two restaurants when I'm up here in D.C. one of them is Joe's Seafood, stone crab and seafood.

[Jennifer Cohen]

Oh, my God. I love that place too.

[Tony Robbins]

That place is the best restaurant in D.C. in my humble opinion. I love that place. And then they have a porterhouse, 33 ounce porterhouse, bone in a ribeye. They have stone crab cloth. There's a very high protein meal soup, by the way. Very high protein.

[Jennifer Cohen]

Oh, I love this. This is. You and I are on the same page, right?

[Tony Robbins]

It is. It is wonderful. And actually what's really funny, I actually went out to eat with one of my supporters one day and then he just sat there and watched me. I've never seen anything like this before in my entire life.

[Jennifer Cohen]

That's amazing. What other places do you like? Have you been to anywhere in LA yet? Have you been to. Do you get steak here?

[Tony Robbins]

So mastros in that area is one of my favorite.

[Jennifer Cohen]

Yeah, I like masters. That's really good.

[Tony Robbins]

It's really cool. So I happen to be the congressman for the owner of the chain as well. And so I get to try out all the mastros all across the country. Best ones in Houston and Miami.

[Jennifer Cohen]

Really?

[Tony Robbins]

Yeah. Yeah. Okay.

[Jennifer Cohen]

Thank you for telling me that because I didn't know that they're like. I had never been to the mastros in Houston's or Miami. And so now that you said that, really. Okay, I'm going to try that. Okay. When you come here though, we're going to go to the one here.

[Tony Robbins]

Great. Let's do it.

[Jennifer Cohen]

Okay. That sounds amazing. Okay, so we got the steak part down. How about all the other stuff? Like, do you do any kind of sauna, cold plunge, red light, any of those things?

[Tony Robbins]

I do. So whenever I'm up here in dc, there is a sauna down here. And after my workouts, I'll do 15 minutes of sauna.

[Jennifer Cohen]

Okay. No cold plunge?

[Tony Robbins]

Not yet, no.

[Jennifer Cohen]

I hate that thing.

[Tony Robbins]

I gotta toughen up.

[Jennifer Cohen]

Oh, it's so terrible.

[Tony Robbins]

I'm a patching pilot RV guy. Like, I got tough enough for the cold floor.

[Jennifer Cohen]

Isn't that crazy? I know. I must say, I mean, for whatever reason, that cold just. I can do hot all day, but the cold just. It's so difficult.

[Tony Robbins]

It's great. I've done it a few times. Yeah, afterward it's great afterwards, but during.

[Jennifer Cohen]

It'S rough, really rough.