In a world where fitness advice can be as overwhelming as it is contradictory, one entrepreneur’s journey stands out for its simplicity and success.
Alloy CEO Rick Mayo sits down with franchise consultant and busy dad Wes Barefoot to explore a refreshingly straightforward path to losing weight and transforming your health—without turning your life upside down. Wes has lost over 40 pounds while managing multiple businesses, raising three kids, and living a full life. What makes his story so inspiring? He didn’t follow a grueling fitness bootcamp or obsess over fad diets. Instead, he embraced a strategy that’s rooted in science, built around structure, and—most importantly—sustainable for the long term.
Whether you’re a gym owner, personal training client, or just someone looking to improve your health, Wes’ transformation offers a roadmap that anyone can follow.
Fitness Wake-Up Call
When Wes hit his early 30s, he noticed what many adults do—his metabolism slowed down, the weight crept on, and being in shape wasn’t effortless anymore.
Like many, Wes tried to fix it himself—high-intensity group workouts with his friends, random CrossFit-style routines, intermittent fasting, and even the 75 Hard Challenge. But despite sweating buckets and putting in the effort, the results never stuck.
“I was about 225 to 230 pounds at six feet tall. I knew something had to change. I was working my tail off, but it felt like I was spinning my wheels. I didn’t know what was missing—but I knew something was.”
~ Wes Barefoot ~
The Turning Point: Hiring a Coach and Getting Clear
Eventually, Wes made a pivotal decision: he hired a trainer through an online coaching platform called SuperHuman, founded by former NFL player John Madsen. What made this different? Structure and simplicity.
Coaching Program Basics
- Progressive strength training (not random or intense workouts)
- Daily walking for low-intensity cardio
- A focus on calorie and protein targets
- Weekly accountability check-ins with a coach
This was a revelation. The workouts weren’t destroying him. The food wasn’t restrictive. The approach wasn’t overwhelming. But it worked.
“I dropped 20 pounds in the first few months. Now I’m down over 40. And the crazy part? It hasn’t been that hard,”
~ Wes Barefoot ~
Lose Weight With Science And Simplicity
Modern exercise science now backs up what Wes experienced firsthand: you don’t need to crush yourself to lose fat. In fact, the opposite might be true. So many fitness programs are built around hype, random workouts and fad diets—burn more, sweat more, eat less, suffer more. But his journey proves that what really works is structure, personalization, and consistency is more sustainable.
One of the biggest takeaways from Wes’ journey is this: you don’t need to spend hours in the gym, give up your favorite foods, or turn your life upside down to get results. In fact, the simpler the plan, the more likely it is to stick. It’s not a quick fix. It’s a lifestyle—and it’s one that actually fits his real life.
“We’ve got three kids, multiple businesses, and the usual chaos. But this program works because it’s simple. That’s the key,” said Wes.
The Science of Weight Loss Transformation
1. Strength Training First
From muscle preservation to fat loss to blood sugar regulation, strength training is the most effective and efficient form of exercise. Wes’ did strength training workouts at home with minimal equipment around 4 times per week. His workouts are primarily progressive resistance training done at home with bodyweight, dumbbells, and a few tools like a weighted vest and TRX bands.
“Most of what I do now is strength training. It reshapes your body and actually helps with fat loss in the long run.”
~ Wes Barefoot ~
2. Daily Cardio (Walking)
Forget endless cardio. Wes walks 30–60 minutes a day. This aligns with the Zone 2 cardio prescription from experts like Dr. Peter Attia and Andrew Huberman: steady-state movement that improves cardiovascular health and supports recovery without increasing stress.
Walking outdoors while listening to podcasts or music made it more enjoyable. You burn nearly the same calories walking as you do with something like Peloton—but without crushing your appetite or raising your cortisol.
3. High Protein, Reasonable Calories
Wes tracks his food to ensure he hits his calorie and protein goals. Simple food tracking (done in 5 minutes a day). No starvation, no elimination diets. Just consistency and intentionality. By making healthy decisions more automatic, he created a lifestyle change. Instead of reaching for junk food, he chose Greek yogurt. “I’ve gotten to the point where I don’t even want the chips and candy. My cravings have changed,” he said. “The whole thing just feels easy now.”
“200 grams of protein a day and calories adjusted over time. Sometimes we cycle calories up to avoid adaptation, then drop them during a fat-loss phase.”
~ Wes Barefoot ~
4. The Importance Of Coaching And Accountability
A huge part of Wes’ success has been working with a coach who provides structure, feedback, and encouragement. He says the weekly check-ins help him stay motivated and make smart adjustments based on real progress.
Having someone behind the scenes pulling the levers is a game changer by knowing when to raise calories or when to cut calories.
This is exactly what Alloy does for its members. Alloy’s entire personal training model is built around customized, data-driven programming led by expert coaches who actually know your goals and help you reach them in the smartest, most sustainable way possible.
The Same Weight Loss Science Guides Alloy’s Approach
What’s especially exciting about Wes’ story is how closely it mirrors the Alloy Personal Training philosophy. This isn’t by accident. Alloy’s programming has been refined over 30+ years and aligns with cutting-edge fitness science.
- Progressive resistance training tailored to each individual
- Small-group personal training for accountability
- Coaching built around data, tracking, and regular check-ins
- A balance of strength, mobility, and metabolic conditioning
- Education around sustainable nutrition practices
“Everything Wes shared is what Alloy has been doing for decades,.he science has caught up to what we’ve known all along: simple works.”
~ Rick Mayo, Alloy CEO and Founder ~
It’s Never Too Late to Start Your Weight Loss Journey
Whether you’re in your 30s, 40s, or beyond, it’s never too late to change. In fact, Wes says he’s inspired by the stories he sees from other members in his online group—some of whom are in their 60s and 70s making incredible progress. Wes’ 40-pound transformation wasn’t about perfection. It wasn’t about punishment. It was about consistency, strategy, and smart coaching. His journey is a reminder that real results come from mastering the basics and doing them well.
At Alloy, we see this every day, too. Our clients often come in thinking their best days are behind them—but with the right support, they become the strongest, fittest, and most confident versions of themselves.
The truth is, anybody can do this. You just need the right plan, the right people, and the willingness to stick with it,
Ready to get started? At Alloy, we’ll help you do exactly what Wes did—get leaner, stronger, and healthier in a way that fits your life.
Podcast 285 Key Takeaways
- Intro (00:00)
- Wes’ transformation journey (04:02)
- Seeking professional guidance (08:31)
- The science of fitness and nutrition (14:43)
- Simplifying fitness and nutrition (21:28)
- The role of accountability and consistency (25:46)
Additonal Info:
- Rick Mayo
- Wes Barefoot
- Other Rick and Wes Podcast: Simple Business Habits Elevate Entrepreneurial Success
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