The Highly Effective Man

In this episode of The Highly Effective Man , host JP Bolwahnn—Navy SEAL veteran, fitness coach, and firefighter—dives into one of the most important topics for men over 35: fitness for longevity . As we age, it’s crucial to shift our mindset, focus on building strength, maintaining mobility, and mastering recovery to ensure we stay fit, strong, and energized for decades to come. JP breaks down pr...

In this episode of The Highly Effective Man , host JP Bolwahnn—13-year Navy SEAL veteran, firefighter, fitness coach, and jiu-jitsu practitioner—dives deep into the power of routine and how small, daily habits can completely transform your health, fitness, and mindset.  If you're a busy man juggling work, family, and personal goals, this episode is packed with practical tips you can implement...

In this episode of The Highly Effective Man, host JP Bolwahnn, a 13-year Navy SEAL veteran, former college football player, and now firefighter and life coach, breaks down the key role self-discipline plays in your health and fitness journey.  It’s not about motivation—it’s about showing up every day, even when you don’t feel like it. Learn how to build discipline from the ground up, maintain it o...

Mission Planning for Weight Loss is about being prepared.   It's about thinking ahead and all contingencies that could happen.  A weight loss goal is nice.   A weight loss mission is better.    When we think about all the things that can trip us up and come up with strategies and skills to overcome those obstacles we become unstoppable.  To join my next men's group visit: https://www.the...

With my next Men's Group starting next week and a big part of it being about nutrition, I wanted to share with you guys the most common weight loss myths I hear.   Carbs make you fat I have to do a crazy amount of exercise to lose weight. I can outwork my diet Every one of those statements is false.    If you haven't cracked the code on nutrition or want to be leaner then I highly encour...

This podcast was inspired by a short reel I saw on Instagram of Gary V talking.   In this reel, he says, "if this is the first time you have heard of me and you plan on listening to me for the next 50 years, I'm going to talk about self-awareness, happiness, and work ethic!"  I heard that, and it got me thinking.    If I had to break my coaching down and what I'm about what wou...

This episode is a little more personal and a little more serious than you might expect.   Unfortunately and fortunately I've been closer to death than I would like.   It has taught me valuable lessons about life and making the most of it.   Unfortunately, some of the closest people to me have served as lessons.   Three ideas I talk about in this episode: Our minds play a big role in how we fe...

There is a big difference between a goal and a decision.   When making goals, it's a "maybe I'll do it, maybe I won't"   With a DECISION it's going to happen! In this episode, I talk about some of the things that went through my mind that helped me get through Navy SEAL training when I was 19 years old.   I also talk about 3 questions you must consider when making big...

This episode was inspired by a quote that I read the other day: "If you continue this simple practice every day, you will obtain some wonderful power. Before you attain it, it is something wonderful, but after you attain it, it is nothing special." ~Shunryu Suzuki. I read that quote and it got me thinking about a conversation I had with some friends.  (Sharran Srivatsaa and William Branu...

In this episode, I talk about what it takes to build the Warrior Body.  The Warrior Body is a lean mean get'er done machine.   We are strong, flexible, agile, and possess great cardio and stamina.   We are not limited by our physical abilities.   We talk about: What does the warrior body look like on the outside? What does it look like on the inside? And finally, how do we go about constructi...

In this episode, I talk about how you can lose weight and still be able to enjoy the foods and drinks you love.   If you're like most people, you probably think that getting to 6% body fat is crazy and maybe even impossible.   I'm going to tell you I used to think the same thing.   I thought you had to do some crazy low-carb low-fat diet and that there was no way I could do something lik...

I share the #1 thing you must do to change your life and accomplish your goals.  There are many things that come into play when trying to live your life as a Highly Effective Man.  This one thing is the most important. Nutrition is important Exercise is important An unstoppable mindset is important But none of those will create the results you desire unless you do this one thing.    It's the...

In this episode, I talk about not living your life like a Thermometer.  That is someone who only reacts to what is happening in the world and their circumstances.   Versus living your life like a thermostat.   Someone who observes what is happening, and then intervenes, to stay on track with their goals and aspirations.   You can control your thoughts, emotions, actions, and your result.   It is u...

In this episode, I cover 5 things every father should consider.   As men, we have unique challenges to lead and be available for our families.  Being a father is both rewarding and challenging.   By far my biggest challenge.   The 5 Areas That Fathers Should Focus On: Live the example. Be available. Surround yourself with men that have similar challenges Seek advice from older wiser fathers Show l...

In this episode, I talk about the power of identifying a higher purpose to help you accomplish your goals.    There is something about holding yourself accountable to something outside of yourself that will push you to higher levels of commitment.    During Lent I gave up alcohol and two of the biggest driving factors in helping me complete it were: The commitment I made to my coach and friend. Th...

In this episode, I give you tools you can use to find the goals that mean the most to you and steps to take to make them become a reality.    Don't confuse busyness with meaningful action.   When you have clear goals you will have focus.   And when you have focus, you will be happier because you are spending your time building the life you truly want to live.    4 Steps To Discovering Goals T...

In this episode, I share with you "THE WARRIOR BODY RESET"! The Warrior Body Reset is 3 Easy Steps that you can start implementing today so that you can see results in less than 21 days.   Step 1: Eat Whole Foods 2-3 meals a day. Step 2: Fast for a minimum of 12 hours, and push it further if you feel good. Step 3: Get Sleep.  (7-8 hours) That's it! I promise if you stick to the food...

In this episode, I discuss 4 steps to live life more intentionally from a book called "The 15 Invaluable Laws Of Growth" by John C. Maxwell.    This book had a tremendous impact on getting me started on my own growth.   Everything in our life is a direct reflection of the decisions we have made, both intentional decisions and accidental decisions.   These 4 steps will help you be more in...

In this episode, I talked to Ben Lewis and discussed his history with weight loss and weight gain.   We also talk about his experience going through the Men's Group Program that I run. He followed the program and was consistent.   The results show!    You can follow him on Instagram: @anilinered   My next Men's Group STARTS MAY 9th!  Email me at  jp@higherlevelcoaching.co to get more det...

This episode is a stern warning to dial in your nutrition.   We have a chronic disease epidemic here in the United States, and it isn't getting any better.    QUICK FACTS FROM CDC WEBSITE: Diabetes Total: 37.3 million people have diabetes (11.3% of the US population) Diagnosed: 28.7 million people, including 28.5 million adults Undiagnosed: 8.5 million people (23.0% of adults are undiagnosed)...

In this episode, I stress the importance of deciding to get after it to pursue our passions, dreams, and goals.  We never know when our last day on earth will be.   Stop putting off goals and dreams.   Do something about it today!    Time flies, and when we spend all our time trying to create a living and not living... we are doing it wrong.  Within 5 minutes of finishing this episode, take action...

Super excited to interview my long-time friend and Teammate William Branum. William is a retired Navy SEAL and SEAL Sniper Instructor.  He is the founder of Naked Warrior Recovery, a CBD company focusing on ending veteran suicide.  He is a public speaker and coach where he draws from his 26 years of experience in the SEAL Teams to train CEOs and other high performers.  We talk about his CBD oil co...

Welcome back!   In this episode, I talk about the things you should consider so that you can remain as athletic as possible for as long as possible.    My goal is to be as athletic as I can so that when my kids have kids, I can still run around with them and do all the sports with them.   With that as my goal, I tailor my activities and workouts to move me in that direction.   If I notice that I&a...

In this episode, I explain the importance that nutrition plays in you performing your best and reaching your goals.   All diets follow a prescription that focuses on either the QUANTITY of food or the QUALITY of food or BOTH.   I don't care what diet you follow because they fall into one or both of those categories.    If you aren't precise with your food, you will not perform to your ab...

In this episode, I talk with a client and friend about his experiences going through the Men's program.  We talk about the fears of getting started, what he liked, and what he got out of the program.  If you would like to learn more about the Highly Effective Program than head over to my site at: Free Discipline Audit: audit.thehighlyeffectiveman.com Free Mini-Course: minicourse.thehighlyeffe...