Joey Thurman - The Minimum Method: The Least You Can Do to Be a Stronger, Healthier, Happier You

Contents

Praise for The Minimum Method

Joey Thurman is one of the clear, bright, consistent voices in the clouded landscape of wellness and fitness. In The Minimum Method, he brilliantly distills years of research, practice, and life lessons into a simple guide that can be an instant gamechanger for so many who need it.

Ian K. Smith, MD, #1 New York Times bestselling author of The Met Flex Diet

Joey has a gift. He is so in tune with the body and so knowledgeable he gets you to where you want or need to be in the most effective and efficient way. His keen eye was able to spot an oncoming injury Id been trying to work around for years before the medical professionals by just being attentive. He was able to give me the tools I needed to balance, strengthen, and heal!

Wunmi Mosaku, award-winning actress

Joey is a walking example of a healthy, well-balanced, active, and mindful lifestyle. He delivers a holistic approach to diet and exercise that is virtually foolproof for attaining good health... He understands the importance of individualization. Heres one of my favorite lines in the book, one of many memorable lessons that rings true: Information is rarely black-and-whitethats as much true for health and wellness as it is for anything else. So I give you permission to find your gray.

Alan Aragon, nutrition researcher and leader of the evidence-based fitness movement

Joey has made it easy to keep up with my fitness and hit my personal health goals while on the road touring, in and out of hotels, and going from town to town. He practices what he preaches with a deep knowledge and passion for lifestyle, nutrition, and fitness. He understands we are all different and addresses the needs of the masses while understanding individuality and preparing you for future success with your health and wellness mentally and physically.

Michael Ray, multi-platinum country artist

Ive had the pleasure of learning from Joey for a while now, and I can honestly say he is one of the best. He pointed out things in my workouts that make the moves so much more efficient and effective. I highly recommend this book... and anything else he has to share!

Cameron Mathison, Emmy-nominated actor, Emmy-winning TV host

Joey and his words are a testament to the perseverance of the human spirit and just how much can change when you show up for yourself (and for others)even if some days that doesnt feel like much. He reminds us that you dont have to be superhuman every single day to change yourself or the world.

Laura Micetich, the Iron Giantess

Ive been working out for more than twenty years and every time Ive trained with Joey my limits have always been tested! From diet and exercise to recoveryespecially when coming back from my ACL replacement. I trust his knowledge and would recommend him to beginners, athletes, and trainers alike.

Mickie James-Aldis, 10-times womens wrestling champion, singer/songwriter

Joey combines science with a relatable, minimalistic approach and its the fitness equation Ive been waiting for. No gimmicks, no frills. Sign me up.

Dr. Alok Patel, ABC News special correspondent, cohost of PBSs Parentalogic, and host of NOVA Now

THE

MINIMUM

METHOD

THE

MINIMUM

METHOD

The Least

You Can Do to

Be a Stronger,

Healthier,

Happier You

JOEY THURMAN

FOREWORD BY DR. WILL COLE

BenBella Books, Inc.

Dallas, TX

This book is for informational purposes only. It is not intended to serve as a substitute for professional medical advice. The author and publisher specifically disclaim any and all liability arising directly or indirectly from the use of any information contained in this book. A health care professional should be consulted regarding your specific medical situation. Any product mentioned in this book does not imply endorsement of that product by the author or publisher.

The Minimum Method copyright 2022 by Frederic Joseph Thurman

All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission of the publisher, except in the case of brief quotations embodied in critical articles or reviews.

BenBella Books, Inc.

10440 N. Central Expressway

Suite 800

Dallas, TX 75231

benbellabooks.com

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BenBella is a federally registered trademark.

First E-Book Edition: 2022

Library of Congress Control Number: 2022024692

ISBN 9781637742297 (hardcover)

ISBN 9781637742303 (electronic)

Editing by Ruth Strother

Proofreading by Madeline Grigg and Isabelle Rubio

Indexing by WordCo Indexing Services, Inc.

Text design and composition by PerfecType, Nashville, TN

Interior illustrations by Frankie Martinelli

Cover design by Oceana Garceau

Cover images Shutterstock / Semanche (man with salad), Shutterstock / NatalieZhy (woman in chair), Shutterstock / Amaro_K (check mark), and iStock / A-Digit(yoga figure; meditation figure)

Special discounts for bulk sales are available. Please contact .

For my son.
May all of your dreams come true, your light stay bright,
your heart be full of love, and you never forget the answer to
my question, What is the favorite part of my day?

Contents

I n todays world, saturated with fad diets, aggressive exercise regimens, and incredibly unrealistic body standards, its hard to know with certainty how to get and stay healthy. The sheer amount of (often competing) information out there makes it extremely difficult to separate fact from fiction.

This is where Joey Thurmana health, fitness, and nutrition expertcomes in to help. Hes done the research and translated it into something all of us can understand and apply. Most importantly though, Joey acknowledges that the messages the fitness world often sends are both unrealistic and deeply unhealthy. As an insider in the exercise and health industry, Joey knows firsthand how harmful the effects of a go, go, go and push your limits all day, every day lifestyle can be on our collective healthphysically, mentally, and emotionally.

The Minimum Method is a refreshing reexamination of fitness with useful and practical advice on how to stay healthy with minimum effort, just like the title says. A lot of people simply dont have the time, energy, or resources to follow dramatic fitness plans that promise equally dramatic results. I, like so many others I know today, live a mostly sedentary life due to the nature of my job. And the busyness of life leaves most of us little time to get up and work out after the day is done. Its a relief to see how Joey sees that, acknowledges the challenges, and spells out how even the simplest changes in our habits (as doable as standing more or changing our water temperature in the shower!) can have an enormous impact on our overall health. It turns out that the little things really do matter, and thats a huge comfort to hear from someone as experienced and knowledgeable as Joey.

Whats great about Joey, other than his ability to break down the language of fitness and health into bite-sized pieces, is his realness and vulnerability. Its what draws people to himmyself includedand it makes him stand out from all the other industry voices vying for our attention. His methods, tips, and tricks arent just about eating better and getting more exercise; hes focused on your entire well-beingyour mental and emotional health included. Hes been honest with both me and his audience about his personal struggles with mental health and having off days, and invites us to accept those days as normal, not something to be ignored, and definitely not something to be punished.