"I know for certain that I would not have arrived at this fantastic place in my life without Matt O'Brien as my coach, motivator, and friend ... Thank you, Matt, for giving me my health, fitness and life back."Jill Gear

How to Use This Book

If you are like many people I know, you may not have a lot of spare time for reading but still want to increase your knowledge and improve your motivational skills. I encourage you to invest the time to read this one book, because it is like reading 20 books. The Magic Pill is truly an executive summary or cliffsnotes on many fitness related topics including: anti-aging, preventive medicine, exercise, diet and nutrition, weight loss, and supplementation. It goes even further and includes self-help topics like: how to join a health club, how to live in moderation, how to hire a personal trainer, how to empower yourself, and how to set and achieve goals. Your knowledge, motivation, health, and longevity can only be improved by reading the content that follows.

I sincerely hope this book will have a positive impact on your life and help change the course of obesity in America. If you benefit from the information, please share it with others and pay it forward. Individually we can change ourselves, but together we can change the future health and prosperity of our great nation.


Introduction: The Magic Pill

Part One Motivation: Get the Facts

  • 1. The Fountain of Youth
    Can We Really Turn Back the Clock on Aging?
  • 2. Preventive Medicine
    An Ounce of Prevention is Worth More than a Pound of Cure
  • 3. Better than Prozac
    Improve Your Mood and Alleviate Anxiety

Part Two Education: The Knowledge

  • 4. Invest in Yourself
    The Costs of Exercise and the Costs if You Don’t Exercise
  • 5. Exert Yourself
    Commit Yourself to Exercise
  • 6. Motivate Yourself
    Are You Lost in Love or in Love to be Lost?
  • 7. Nourish Yourself
    Do You Eat to Live or Live to Eat?
    The Nutritional Road Map to Dietary Success
  • 8. Reduce Yourself
    The Time Tested Strategies of Losing Weight
  • 9. Supplement Yourself
    Live Longer and Perform Better

Part Three Action: The Path to Success

  • 10. Moderate Yourself
    Matt’s Moderation Mantra
  • 11. Assist Yourself
    Getting Some Help: Hire a Personal Trainer!
  • 12. Empower Yourself
    The Power of the Mind
  • 13. Direct Yourself
    Action Leads the Way to Your Destiny

Helpful Tools and Tables

  • Age Defying Benefits of Exercise
  • Calculate Your Body Mass Index (BMI)
  • Exercise Recommendations for Diabetics
  • Exercise Guidelines for Adults
  • Exercise Guidelines for Children
  • Calculate Your Target (Training) Heart Rate
  • Walking Program Chart
  • The Menu Workout
  • Daily Caloric Intake Worksheet
  • The Ten Commandments of Nutrition
  • The Five Critical Steps of Weight Loss
  • The Nutrition Traffic Light
  • The Supplement Trilogy
  • Goal Setting Worksheet