Father and Son Lost 160 Pounds with Daily Habits
Curt and his dad, Butch, are pastors in Lexington, KY who decided they were done letting weight and old habits limit their health, energy, and day-to-day life.
Together, they lost 160 pounds (Curt: 79 lbs, Butch: 81 lbs) by committing to simple, repeatable habits and sticking with them long enough for a “new normal” to take over.
“You don’t realize you’re a before picture until you turn into an after picture.” — Curt
The challenge they faced: “This is hard… especially in families and churches.”
Trainer Joe sat down with Curt and Butch to talk openly about something that’s often awkward to name: weight struggles that affect confidence, health, and even how people show up for family and community.
Both men described what many people experience:
Weight gain happens gradually, until one day it feels like it “suddenly” shows up.
The hardest part isn’t learning what to do, it’s deciding to do it.
Family dynamics can make the conversation delicate (especially when you care about someone deeply).
First off, why listen to Trainer Joe?
Based in Lexington, KY, Trainer Joe has helped thousands of people lose weight; many dropping 50, 75, even over 100 pounds. He’s the creator of the 21-Day Transformation program and author of It’s Only Food and recipe guides focused on practical, sustainable fat loss. His approach cuts through diet confusion and focuses on mindset, real food, and personal responsibility; the only combination that creates lasting change.
Curt’s turning point: “I’m going to start living like the person I want to be.”
Curt described his “mind change” as almost instant, like a decisive about-face:
“My weight loss journey on the calendar took six months; but in my mind it took 12 seconds.”
A key breakthrough was simplifying the goal down to something practical and measurable: live today like the version of you that already weighs what you want to weigh.
Curt’s mindset shift:
Stop waiting to “feel ready”
Make the decision
Let consistent habits do the heavy lifting
Butch’s turning point: accountability + clear boundaries
Butch wasn’t looking for complicated. He wanted simple rules he could follow, even with a busy schedule and constant international travel for ministry work.
He got inspired by a long-time friend from an accountability prayer group who had also lost considerable weight. In that conversation all of a sudden it just clicked and Butch made up his mind and didn’t turn back. He then committed to the plan with clear boundaries around eating and consistency.
“I stuck to your program… I didn’t go off of it.”
Butch’s real-life challenges:
International travel for his ministry work often results in Butch being invited to communal meals where food is plenty and refusing can be impolite. “They’re watching you eat and serving you more” he says, but determined to balance it out with more exercise while on his trips.
Old excuses he would always use, like “I travel, I can’t lose weight.”
Even though he’s an older man recovering from open-heart surgery, he still exercises regularly.
What helped:
Consistency over perfection (when he messed up, he simply returned to the plan)
Workarounds instead of excuses (more walking/exercise while traveling)
Simple at-home solutions (even helping his elderly mom exercise with a small pedal bike)
What actually made the biggest difference for weight loss?
1. Make the plan enjoyable, not miserable
Curt reframed the daily calorie target as freedom, not restriction:
“How much fun can I have with my daily calorie number?”
2. Consistency beats intensity
Butch emphasized that staying steady mattered more than being perfect.
3. 21 days to a new normal
Both highlighted the power of giving habits enough time to become automatic.
“You’re 21 days away from brand new habits… then you just do what’s normal.” — Curt
4. Cut “liquid calories” first (fast wins)
Curt noticed a huge hidden driver: calories from drinks (creamer + soda in his case).
He was getting 1500 calories a day from just this! Swapping beverages freed up room for real food and made the process feel easier.
A health wake-up call (and why this matters)
After losing weight, Butch discovered a serious heart issue that required open-heart surgery, just eleven weeks before this interview. He was largely asymptomatic and the timing shocked everyone. The progression was so rapid that he was likely hours away from death.
Important note: This story is personal experience, not medical advice. If you have symptoms or health concerns, talk to your doctor.
Butch is convinced that he would not have survived if he hadn’t lost the weight just months before the surgery.
The family dynamic: intervention vs. intercession
Curt shared a helpful framework for supporting someone you love without pushing them away. He says to “always start with intercession”:
Intercession comes first: praying, supporting, and asking God to work in their heart
Intervention comes second: confronting them directly
Sometimes the most effective path is patience, prayer, and being a living example so the person can choose change without feeling pressured.
What they wish they knew sooner
Curt’s answer was simple and powerful:
“The easiest day you’re going to have to start for the rest of your life is today.”
Because tomorrow doesn’t get easier. In fact, it usually gets harder.
He also shared a mindset that helps him when he’s feeling overwhelmed:
You’re seconds away from deciding
You’re days away from momentum
You’re weeks away from a new normal
The result: discipline that feels like a gift
Both men described the outcome as more than weight loss. They now both enjoy:
more energy
more confidence
easier movement
better daily life
a stronger sense of stewardship and self-discipline
Butch summarized the journey as “not just saying no to things… but saying yes to the right things.”
Want help building your new normal?
If Curt and Butch’s story hit home, you don’t need a perfect plan: you need a simple one you can follow.
Trainer Joe offers two great ways to get started:
1. One-on-One Consultation
Get personal guidance and a clear plan with Trainer Joe in a 30 or 60-minute phone call.
2. 21-Day Transformation Program
Trainer Joe’s live, guided program starts each month and includes his app, community support, habit tracking, and a 10 lb weight loss guarantee.
