I was halfway through my last semester at NC State University, studying engineering and entrepreneurship with a dual minor in psychology and music performance, when the COVID-19 pandemic happened.
I had absolutely no clue how much of an impact it would have on me and the world. Within a month of lockdown, I found myself laid off, dropping out of college, and subleasing my apartment because I had no income. I was jobless, homeless, and lost.
I moved back home with my parents, seeking my next steps. Without taking the time to process these sudden and drastic changes, I escaped my new reality and became very depressed. I gained 100 pounds in 6 months. Within a year, I developed eating disorders, I was abusing substances to numb the pain, and I was addicted to video games and pornography to escape.
At the lowest point in my life, I found myself contemplating one of the worst things imaginable: taking my own life. I wanted to end my suffering and the suffering I was causing to my loved ones. After many months of long, restless nights, I realized I did not want to die, I wanted to live!
I decided the best thing for myself and everyone around me was to start taking care of myself. To get an idea of what needed to be done, I needed to know where I was starting and where I wanted to go.
I got a physical examination, knowing that the results would be tough to accept considering I had been an athlete all my life. The results showed that I was 25 years old, 6 foot, 285 pounds, 32 percent body fat with a BMI of over 40, meaning I was morbidly obese. My testosterone levels were 313 ng/dL, which constituted me for Testosterone injections, more commonly known as Testosterone Replacement Therapy. I was also diagnosed with potential hypothyroidism with a low metabolism, and pre-diabetic due to high triglycerides, high blood sugar, low levels of HDL, and a 42" waist.
The first step I took in my health transformation was to be more aware of how my body reacts to what I consume. I took a food sensitivity test to find out if I was consuming anything that was inflaming my body. I found that I have a very mild sensitivity to dairy and gluten, so I completely eliminated them.
Through this, I reduced bloating in my face and abdomen and increased my energy levels throughout the day. In order to lose weight, I needed to become more intentional about what I was putting into my body. I heavily researched keto with Dr. Eric Berg's informative YouTube videos and incorporated it by eliminating alcohol, sugar, and minimizing my carb intake to >50g/day.
My next step was joining a gym that I would actually want to go to. That is when I found Life Time Fitness. It was more than just a gym, it was a community of supportive people who care about your wellbeing. Surrounding yourself with leaders who care about their lives and those around them is a recipe for your success, as the best leaders produce more leaders.
I decided to hire multiple coaches to give me the guidance I was looking for. It's important to learn from the people you look up to. Some of the different types of coaches I hired were fitness coaches, lifestyle coaches, spiritual coaches, and even mental wellness coaches.
I firmly believe that mentorship is an important aspect of success. It is important to have a clear vision of what needs to be done and how to do it, and to be held accountable for that process in order to reach goals effectively. To this day, I receive daily coaching, support, and guidance from Coach Gabe Guardia in multiple areas of my life.
We all have to start somewhere, so I started experimenting with cardio such as running, climbing the Stairmaster, and using the elliptical. But since I'm a scuba diver, I fell in love with swimming in their Olympic-sized pools inside and outside.
Cold plunges are incredible at burning stubborn brown fat, a type of body fat that regulates your body temperature in cold conditions because your liver will produce cold shock proteins that use this brown fat to heat your body up.
The benefits of cold plunging are astronomical for mental and physical wellness. Seeing the results of my actions, I became more and more driven. I started intermittent fasting and doing my cardio on an empty stomach, ending with a 5-10 mins cold plunge. To further my success, I did a couple of prolonged water fasts—more than 48 hours of only consuming water. I was shedding off around 15-18 pounds of fat each month doing cardio with keto and fasting.
After 6 months I hit my target weight. I went from 285 pounds to 185 pounds, but most importantly, I was happy again. I was proud of what I had accomplished.
Now, I am the strongest and happiest I have ever been. I've put on 20 pounds of lean muscle in 1.5 years. I did my first half marathon. I'm preparing to do a half-iron man. I've participated in multiple bodybuilding events and sports festivals. I've almost tripled my Testosterone levels to 760 ng/dL naturally, and I am no longer predisposed to any health conditions.
As a result of my abundant energy, I am one of the top performers in my company, which has rewarded me with the freedom to pursue my passion for music performance on the side. I am building a non-profit retreat center on family-owned land in the Philippines, that way I can pursue my purpose of providing opportunities for others to heal and transform.
The best part about this transformation is the impact it has on others. Knowing how hard and sad life can be, I choose to show up as the person to put a smile on your face. One tiny interaction, such as a warm smile or a friendly hello, can drastically change how someone feels. I choose to show up as the person I needed during my hardships. I choose to use my story to spread a positive message. I wouldn't want anyone to suffer like I did, and there are many people who have it much, much worse. Many of them are suffering in silence, so I choose to be a voice for them.
After joining Life Time, Josh Spontak lost 100 pounds in 6 months, and then gained 25 pounds of muscle.
All views expressed are the author's own.
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