57 Lessons Learned from 2025 | TL Customers Share Their Advice

The mental game is where most transformations actually start. These customers learned that perspective, patience, and the willingness to keep showing up matter more than motivation ever will.

1. Safwat A.

I've learned not to suspend living today while planning for tomorrow. I've also learned patience and gratitude, and most of all, to love unconditionally and truly.

2. Josh G.

Trust your instincts more. You were right about the gym, you were right about business, and you were right about the people you needed to walk away from.

3. Kalpana D.

There is nothing that needs to be worried about, not people, not situations. Everything will pass. Just let go of any attachments and set yourself free. Everyone is living their own life, and they feel responsible only if you develop the strength to let go of your opinion of them.

4. Edgar M.

Stay patient, stay consistent. You're about to grow more than you realize.

5. Brandi N.

Start now. There's nothing stopping you from going after what you want or need today. Time is priceless. Don't waste it.

6. Christopher D.

You're right. Don't listen to anybody because you already know.

7. Lori K.

Let the past be the past. What matters now is now. I've learned that my happiness is my choice, and not to let other things or people rob me of the everyday joys of life. Rethinking the past robs you of the beautiful life you live now.

8. Helly D.

This time you are not starting from scratch. You are starting from experience.

9. Zahid H.

Sleep on a tough decision. Don't feel pressured.

10. Sean O.

Life is gonna hit you real hard this year right out of the gate, but you can handle it. Stay on the path and stay consistent, and you'll hit the goals you set.

11. Hannah L.

Live life like you did before you realized anyone was watching, before you were cool. Be goofy. Sing out loud. Post the video. Stop caring about getting the world's approval.

12. Matthew B.

Don't become obsessed with the results you want. Fall in love with the process it takes to get there. Fall in love with the work you put in daily. Whether it's finding your faith, achieving fitness goals, or earning more money, don't spend your time idolizing where you're going to be. There is only now.

13. Susan H.

Don't let someone's negativity affect your positivity. We're all in charge of one thing: how we think. If you get into a negative rut, turn it off. Keep moving. Life is too short to not be happy, and none of us are guaranteed tomorrow.

14. John Y.

Growth can be unsettling. The path forward may seem unclear at times. Setbacks are the answers to what needs improvement. Joy is at the end of each milestone. Each new year is a new breath to walk toward.

15. RyLee K.

If this matters, do it right the first time. I'm so task-driven that I sometimes just want to get whatever it is done. Then I'm not happy with the results, or I have to do it all over again, requiring more energy and more money.

16. Sean S.

Control the controllables. This includes your emotions, what you consume, and how and with whom you spend your time.

17. Rabia K.

Everything you are about to walk through (the heartbreaks, the victories, the disappointments, the miracles) is the universe reshaping you into someone stronger, wiser, and far more aligned with who you are meant to be. Trust the journey, even when it feels uncertain.

18. Anne F.

Don't rely on people for validation. Validate yourself. Don't be a people pleaser. Just say the truth. Always give love, no matter the circumstances.

19. Denise

It's okay to let go of what's comfortable if it no longer serves your well-being.

Training

20 Caleb E.

Cut the fast food out, buckle down, and lock in. This is for yourself, no one else. Failing is part of learning. The kitchen is your best friend. Progress takes time. Push yourself to failure. Never quit.

21. Yeneysi R.

I am incredibly proud of you. You embarked on your weight loss journey at 248 pounds, and just two and a half years later, you stand as a testament to strength and health at 185 pounds. You are no longer the girl who hesitated to lift free weights. You have become stronger, more confident, and capable of achieving anything you set your mind to.

22. Brent C.

You can be better. You are capable of more in all areas: husband, father, career, level of fitness. Boundaries are largely set by one's self.

23. David P.

You don't know it yet, but you're going to have a bit of a transformation before the year is over. Something will click, and once everything is up to snuff, you won't stop moving. You'll lose over 40 pounds, go from a size 38 waist to a 34, and feel great for the first time in years.

24. Thomas S.

A year from now, you'll wish you started today. I try to remember that every time I hit a plateau or struggle. I've been lifting weights and working on my fitness for about 30 years, and some days are a real struggle as I get older, but I am still progressing, hitting small goals, and staying healthy.

25. Alyssa A.

Do NOT give up, and remember that your mind is your biggest barrier. Transformation: I went from being scared to do a back handspring in January to doing a round-off back handspring in December.

26. Carson M.

Stop getting distracted if you want to achieve everything you know you're capable of. If you don't commit, you won't be able to love yourself, so get on with it already.

27. Christopher B.

Keep going. You'll lose 70 pounds of fat, completely change your internal health, and turn everything around. You'll end up loving rowing 42K a week. Your workouts and diet will become non-negotiable, and the people in your life will understand. Your kids will call you big and strong, and you're showing them a very good example.

28. Seth H.

Start getting in shape now and do it in a structured, organized way. It will pay unsuspected dividends that won't even seem possible until they happen. I waited until April 18th and wasted all those months. Still, I lost 80-ish pounds, got in pretty great shape, and fell in love with running.

29. Karen G.

It's okay to put a goal on the back burner to avoid injuries. I wanted to compete in HYROX again and hit the podium, but I started having issues with my shoulder. I tabled HYROX, chose to heal and strengthen my shoulder, and went into a fat loss phase. I don't feel like I failed. It was the right decision.

30. Lynette K.

Work on your mobility and not just your strength. Focus on the present moment. You never know when you might not get another.

31. Denis M.

Give yourself more grace and keep trying different things. I was extremely hard on myself this year. Age and injuries really slowed my progress, but I've reset and I'm trying again. This time just me and my doctor. I'm pushing myself within my limits where I'm seeing improvements but not risking another injury.

32. Ryan J.

Many challenges are coming your way. You are stronger than you think. Stay resilient.

33. Craig K.

Understand that progress and development take time and rest. Take more rest days and be patient. You will be happy you did a year from now.

34. Christopher K.

Stretch more. Running slow is okay.

Nutrition

Training hard is only half the equation. Without proper nutrition backing up all that work, you're just spinning your wheels.

35. Tangee C.

Start leveraging protein at the start of every day. If you hit your protein target earlier, you'll have fewer struggles with hunger and cravings the rest of the day. Try a protein iced coffee with whey protein isolate first thing and make a big step toward feeling fuller, longer. Also: never ever give up.

36. Parth S.

I wish I did creatine plus HMB sooner. I wish I never touched pea protein as a vegetarian and stuck only with whey. I wish I realized the secret hack: buy multiple flavors at once. When each day is an excitement on the flavor, you don't get the friction and fatigue.

37. Vincent N.

I have been working on weight loss to get control of type 2 diabetes through diet changes and adding more protein. I've lost around 20-plus pounds so far. This has all been through diet. I probably need to add some sort of exercise to change up my body composition.

Consistency

Even with the right mindset, solid training, and dialed-in nutrition, nothing happens without one critical ingredient: showing up consistently.

38. Conner H.

Go do something, because time is going to pass whether you do or don't. Small progress is still progress.

39. Casey S.

This last year has been a roller coaster between fighting through health issues and battling my mental health. My biggest accomplishment is losing over 40 pounds and 12 percent body fat while maintaining almost all skeletal muscle. Being kind, patient, and consistent with yourself is what helps you finally achieve your goals.

40. Brandon W.

Go harder on your weight loss journey, because the end result is worth it all. I had no idea how good I could feel now that I am down 8 percent body fat. I feel way more alive and have so much more energy. I didn't start going hard until two months ago, so I could be way ahead of where I am now.

41. Joseph D.

The struggle is real. Embrace the suck. Take control of your life. Hold on tight. You got this. I'm 45 years old, and about a year ago I found myself 70-plus pounds overweight, depressed, and unable to play with my kids. As of this morning, I'm down 70 pounds and feel better than ever.

42. Jared E.

If I could go back to January 1st, I'd tell myself to start working on myself then and not wait until the end of October. I'm proud of the progress I've made in the last five and a half weeks, and I'm gonna keep going, but I wish I would have started sooner.

43. Louis C.

You succeed with structure, and you fail with freedom. Building structure and creating a morning ritual that I follow religiously has helped transform my life for the better.

44. Brian M.

I'd tell myself many things, but the words I've said over and over are summed up in a picture my wife had made for me early in the year. It's the first thing I see each day when I roll out of bed. I'm 51 and in the best condition of my life. Very blessed.

Life & Relationships

All the training plans and protein shakes in the world don't mean much if the rest of your life is falling apart. These stories remind us that fitness is just one piece of a much bigger picture.

45. David R.

Don't give up. It goes by faster than you think, and you'll get to where you're supposed to be. Give it your all even on the days you don't want to.

46 Robert B.

Don't talk about it. Be about it.

47. Michael W.

I turned 60 this year and celebrated with four good buddies by doing a multi-day mountain biking trip in BC. The days are long, but the years fly by. Enjoy every minute of it. Each day is a gift. And as Clint Eastwood once said, "Don't let the old man in."

48. Meagan L.

I was diagnosed with stage 3 breast cancer at 33. Life is going to throw you curveballs that are completely out of your control. What you can control is how you view them and how you respond. I choose to find the positives, refuse to let fear lead, and have faith. You are way more capable of doing hard things than you realize.

49. Oscar R.

About a year ago is when I made the decision to focus on my health and get in shape. It started with a conversation with my wife about retirement, about being able to enjoy it as long as possible. If we want to still be able to travel and be active when we get older, we have to start working on our health now.

50. Jeff H.

Do not focus on the tasks at hand over the people around you.

51. Daylen F.

Nearly seven months ago my grandpa was diagnosed with liver cancer. After dozens of doctor appointments, he is now cancer free. I would tell myself there is not a thing I would do different in your future.

52. Budanand S.

The 4 a.m. workouts and tracking macros will work out. Follow it sooner. I was 235 at the beginning of the year, and now I'm 192, fighting to get down to 180. The last time I was below 200 pounds was in high school about 10 years ago.

53. Aidan M.

I'd simply tell myself to go. Enough time has passed already.

54. Joseph J.

Patience. You're going through a lot of emotions right now, but patience will get you through. You're going to feel like giving up, but you are not that person. Keep showing up. There's so much love in your life, and it will change the way you perceive your life.

55. Ryan H.

I would go back and tell myself that I'm proud of my endurance and to never give up no matter what. It's been a terrible, painful year, but I stayed focused, gave 100 percent effort, and kept a great attitude. I'm 46 years old, and I will never give up no matter what.

56. Mike A.

Yesterday is history, tomorrow is a mystery, and today is a gift. That's why it's called the present. Give yourself the gift of better health.

57. Mandi G.

I love you. I know the last year was excruciating, physically, emotionally, spiritually. You're in a season of deep pruning. In your breaking, you will find the keys to your rebirth. Stop forecasting so far into the future. There is only now. Grief becomes a close and beautiful confidant of the love you carry within you, but only if you let it.

Final Thoughts

These 57 responses represent thousands more we received. Every single one reminded us of something important: transformation isn't linear, it's not always visible, and it's never just about the body.

It's about showing up when you don't want to. It's about choosing yourself even when life is choosing chaos. It's about the quiet decision to keep going when no one's watching.

If you're reading this in early 2026 and wondering whether this is your year, here's what we'd tell you: it is. But only if you start.

Not tomorrow. Not Monday. Today.

Whether that means finally ordering that first tub of protein, setting a calendar reminder to hit the gym, or simply deciding that you're done waiting for permission to become who you know you can be, just start. We'll be here when you're ready.

Have a story of your own?

We’d love to hear it.

If there’s a lesson you learned this year, a setback that shaped you, or a win you’re proud of, send us a note at support@transparentlabs.com. Your story could be featured in an upcoming email or shared with the Transparent Labs community to help someone else who needs it.

Sometimes the thing you lived through is exactly what someone else needs to hear.

Disclaimer: The advice and stories shared in this article are from real customers reflecting on their personal experiences. This content is not medical advice and should not replace consultation with a qualified healthcare professional. Always consult your doctor before beginning any new fitness or nutrition program.