Fitness By Design
Fitness by Design is the podcast for high-performing corporate men who are crushing it in their careers but quietly wonder when they lost themselves along the way.
Hosted by Spencer Gallo: technology systems design engineer & fitness coach. This isn’t another hype show full of tips, tricks, or TikTok trends.
It’s raw, honest, and built for the guy who’s done the diets and tracked the calories but still feels stuck in a body that doesn’t match the life he’s built.
Each week, Spencer pulls back the curtain on what it really takes to build a strong, confident, high-functioning body without blowing up your schedule, social life, or sanity.
This podcast cuts deeper, covering topics such as performance systems and corporate burnout as well as real stories of fatherhood, pressure, and the quiet war men fight behind the scenes.
No fluff. No shortcuts. Just the truth, and the tools to finally take back control.
You’ve built a six-figure career. Now it’s time to build a body that matches.
Subscribe now and let’s get to work.
Episodes
30 episodes
The Moment You Realize You Don’t Recognize Yourself Anymore
There’s a moment most men never talk about. It’s not a crisis. It’s not rock bottom. It’s quieter than that.You’re standing in front of the mirror, adjusting your shirt, and for just a second, you flinch.Not because...
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Season 2
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Episode 15
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15:10
I Turned 35, And Finally Let Go of the Bullsh*t
I turned 35 yesterday. And this year, the birthday didn’t feel like a celebration, it felt like a confrontation.Because for most of my 20s and early 30s, I told myself I could figure it out alone. And all it got me was burnout, shame, a...
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Season 2
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Episode 14
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10:18
The Hidden Tax of Poor Health
You track your revenue. You track your hours. You track every single KPI that matters at work. But what about the KPIs that matter at home?This episode is an unfiltered audit of what your poor health is actually costing you: physically,...
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Season 2
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Episode 13
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8:32
You Would Fire Yourself If Your Health Was Your Job
You’ve said it a hundred times...“I know what to do… I just need to do it.”But if that were true, you wouldn’t be skipping workouts, stress-eating on the way home, or hoping Monday magically feels different.This episode isn’...
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Season 2
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Episode 12
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8:30
How You Lead at Work Is Wrecking Your Health
You’ve built systems that hold up under pressure...Forecasting. Budgeting. Team management. Cross-functional chaos. You lead it all without breaking stride.But your health?Still being held together with duct tape, caffeine, and ...
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Season 2
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Episode 11
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9:38
Stop Winging the One System That Keeps You Alive
You’ve got systems for everything: team meetings, budgets, deliverables, quarterly forecasts. But when it comes to your body? You’re still crossing your fingers and calling it discipline.This episode is a line in the sand.If you’v...
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Season 2
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Episode 10
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7:08
You’re Not 25 Anymore
You’re not broken. You’ve just been trying to force your life into plans never built for it.This episode isn’t about motivation. It’s about what happens when high-performing men finally stop blaming their willpower and start rebuilding t...
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Season 2
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Episode 9
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7:55
Why Willpower Was Never the Problem
You’re not failing because you’re lazy. You’re failing because the plan was never built for your life.This isn’t another pep talk. It’s a reset.In this episode, Coach Spencer calls out the real reason senior-level men keep falling...
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Season 2
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Episode 8
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8:07
The Real Reason You Keep Starting Over
You’ve built the career. The team. The income.But if you’re truly a leader… why doesn’t your body reflect that?In this episode, we’re getting brutally honest about the hidden reason high-performing men keep falling off, and what i...
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Season 2
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Episode 7
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6:38
Living the Dream
“Living the dream, man.”You’ve said it. I’ve said it. Every corporate guy has.But let’s be real, most of the time, it’s code for:“I’m exhausted, off-track, and pretending everything’s fine.”In this episode, I’m calling out t...
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Season 2
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Episode 6
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4:25
When the Clothes Don’t Fit Right
You know that moment when you catch your reflection pulling at your shirt, shifting your pants, convincing yourself it’s the cut, not the gut. But deep down? You know the truth.In this episode of Fitness by Design, Spencer strip...
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Season 2
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Episode 5
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4:21
The Mirror Test: What Your Reflection Isn’t Saying Out Loud
This isn’t about body fat percentages or diet plans.It’s about that unexpected moment: the glance in the mirror when you're not dressed up, not posing, not prepared, and the uncomfortable truth staring back at you.In toda...
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Season 2
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Episode 4
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4:56
Fit Isn't A Look, It's A Leadership Trait
This episode isn’t about macros or motivation; it’s about that moment you walk into a room and feel like something’s off.You’re doing the work. You’re performing at a high level. But the guy sitting across from you? The one who looks sha...
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Season 2
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Episode 3
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4:54
The Hardest Episode I’ve Ever Had to Record
This isn’t a strategy breakdown. It’s not a lesson on macros or workouts.It’s a raw, unfiltered confession from a coach who stepped on the scale, saw the number, and asked himself, What the F* happened?In this ep...
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Season 2
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Episode 2
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6:43
We’re Not Just Back: We’re Building Something That Matters
After a brief pause, Spencer’s back behind the mic; this time, it’s different.This episode isn’t about workouts, macros, or fitness red flags. It’s about you. It’s about the men who listen to this show in the middle of their com...
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Season 2
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Episode 1
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4:19
The Mirror Moment: Why High Performers Still Feel Stuck
You’ve built the career, the title, the income. On paper, you’ve made it.But when you catch a glimpse of yourself in the mirror, with a half-tucked shirt and eyes half-open... You can’t shake the feeling that something’...
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10:11
How to Travel for Work Without Destroying Your Fitness
You tell yourself this trip will be different. You’ll hit the hotel gym. You’ll eat clean. You won’t let the client dinners or late-night drinks throw you off.But deep down? You already know how this ends.Another early flight. Ano...
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Episode 13
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11:56
The Workday Energy Crisis: Why You’re Always Tired
Be honest—how many times have you told yourself, I just need to push through?You start the day feeling fine—or at least, good enough to handle business. But by mid-afternoon, the brain fog hits, your energy tanks, and y...
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Episode 12
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11:27
Why You’re Still Stuck And How to Fix It
You’re not new to this. You’ve cleaned up your diet, hit the gym when you can, maybe even tracked your food. But every time you look in the mirror, it feels like nothing is changing. And honestly? You’re tired of it.Tired of spinning you...
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Episode 11
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5:18
Fitness Red Flags Keeping You Stuck (And What to Do Instead)
If skipping lunch, walking a lot, and “figuring it out on your own” actually worked… you wouldn’t still be stuck.The fitness industry has been feeding you lies for years, ones that sound logical, but are secretly sabotaging yo...
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Episode 10
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15:55
Raw & Uncut w/ Ari Herman Part 2
In Part 2 of my raw, uncut conversation with my client Ari, we dive even deeper into his incredible journey of transformation. From battling uncertainty to completely reshaping his health and fitness, Ari shares the lessons, struggles, a...
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Episode 9
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52:08
Raw & Uncut w/ Ari Herman - Part 1
In this episode, I sit down with my client Ari, a CFO, father of four, and volunteer firefighter, to discuss his incredible two-year journey inside the Engineered Fitness Blueprint. From dropping 15 pounds in just 10 weeks to packi...
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Episode 8
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42:27
Why Every Fitness Plan Feels Like It’s Working Against You
If fitness plans actually worked, you’d already be in shape. But here you are, starting over again. Feeling stuck. Thinking maybe you’re the problem.Let me stop you right there.In this episode, we’re blowing up the...
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Episode 7
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8:50