Transcript for this weeks message:

Shane Jacob
Ladies and gentlemen, welcome to this episode of The Horsemanship Journey podcast. My name is Shane Jacob, your host, and I appreciate you taking the time to be with us today. Today, I'm excited to introduce Roman Fischer.

When Roman Fischer saw his grandfather and a close family friend pass away due to serious health problems related to unhealthy eating habits, he knew he didn’t want the same thing to happen to himself or to the people he knew and loved. So, he decided to help transform people’s lives—one body at a time—and to ultimately help transform the world.

Roman Fischer is an actor, which I recently confirmed, appearing in the movie Reagan. He’s also a model, a bodybuilder, a fitness coach, a motivator, and an entrepreneur. Roman, thank you so much for taking the time to be with us today.

Roman Fischer
Yes, thank you for having me. I’m really happy to be here.

Shane Jacob
Cool. Well, Roman, tell us a little bit more about your story—where you came from and how you got to be a fitness coach. How did that all begin?

Roman Fischer
Yeah, for sure. So, I was born in Ohio and grew up most of my life in Arkansas, actually. My dad’s job relocated me and my family there. But growing up, you know, throughout life, I was never really into fitness. I know it sounds crazy, especially if you follow me and see my background in fitness—that’s one of my core things right now. It’s crazy to say that, and for a lot of people to heart hat.

But yeah, growing up through school, I didn’t really care too much about fitness. The only thing I did that was even physically active at all was playing soccer and maybe a little basketball for a couple of years. Beyond that, I didn’t care much about exercise or its importance. And really, clean eating was not my thing. Honestly, I just ate whatever came to mind or whatever was in front of me at the moment.

I was one of those kids who would go to school like everyone else, come home, and just lounge around, play video games, watch TV, and not really pay much attention to working out or eating healthy. After years of living like that, I started noticing changes. I developed things like ADHD and OCD. I felt lethargic, lacked energy, and just didn’t feel like myself. Then came depression, anxiety, and fear—things that really hold people back and limit them from reaching their true potential.

My lack of exercise and disregard for my body and health affected my mental health. And when your mental health is affected, it goes hand in hand with your physical health. Growing up, I really lacked both. I was put on so many different medications for ADHD, OCD, and depression—you name it. It was crazy, the amount of medications I was prescribed as a kid in school.

Over time, I realized I didn’t want to live like that. I felt bad about myself. I lacked confidence, especially in how I felt and looked. Growing up, I was often picked on for being the skinny kid—the one who wasn’t in shape, wasn’t on the football team, and wasn’t big, strong, or muscular. That really affected my self-confidence and self-image.

When I put all of that together, I decided I didn’t want to live like that anymore. Around the age of 14 or 15, my younger brother actually started weightlifting and picking up weights. I saw the changes he was making—his energy improved, and he started feeling more confident in himself.

And just seeing those progressions in his body—how he looked and, even more so, how he felt—actually inspired me to want to do the same thing. I wanted to get that six-pack. I wanted to build strength and develop those muscles on my body that I didn’t have before. More than anything, I wanted to increase my self-confidence, improve my self-image, and boost my overall sense of self-worth. I wanted to invest in my health.

After I did that, I didn’t see the results right away, of course. But I will say this—I did feel the results immediately when it came to my energy. The endorphins I got from working out exponentially transformed how I felt every single day. I woke up feeling better, and I already felt more confident. Just knowing I was improving myself—even a little bit every day that I worked out—gave me a sense of progress and fulfillment.

Ever since I started doing that, I honestly never looked back. But I also want to add this: at that time, while I was improving my health with physical exercise, my nutrition was still lacking. I wasn’t eating just anything and everything like I used to, but I still didn’t have a solid grip on my diet. When I started researching what was in our foods and drinks, I came to the realization that a lot of what is sold in stores and consumed regularly is not good for us.

There are so many chemicals, so much added sugar, and so many artificial ingredients pumped into our foods and drinks that do us no good. In fact, they can harm us. This realization became a major turning point for me. Extensive research has shown that artificial colors like Blue No. 1 and Yellow No. 5 can contribute to conditions like ADHD, OCD, and anxiety. I firmly believe that these additives were one of the main factors that led to my own struggles with ADHD and OCD.

When I learned more about these things, I got tired of it. I didn’t want to put those ingredients into my body anymore. The ingredient lists on so many products are filled with names you can’t even pronounce. That’s when I told myself, “If I can’t pronounce it, I probably shouldn’t be putting it in my body.”

After coming to that realization, I started cleaning up my diet. I’ll admit, it wasn’t an overnight change—like most things, it took time. I was a heavy sugar addict, just like my grandpa. When I started cleaning up my diet, I had to do it gradually. I couldn’t go cold turkey—it’s like quitting cigarettes. Some people can do it cold turkey, but most can’t.

For me, I had to gradually phase out sugar. I started by limiting my sugar intake and weaning myself off it over time. Eventually, I broke free. Honestly, I feel better now than I’ve ever felt before.

Shane Jacob
That's so interesting, Roman. I think most of us know that, and we hear it, but I don’t know if we’re really living it, applying it, and really taking it in. I was wondering if you could just go back a little bit. As you might know, we talk to a lot of teens. So I just wanted to rewind to that place when you were there because it sounds like you really believed that what you were eating was giving you low energy. It sounds like you believe it was actually creating all of these issues that resulted in medication, and then the medication made you feel worse, and then...

Roman Fischer
Yes.

Shane Jacob
It just sounds like a terrible cycle. What was going on inside your head during all this time?

Roman Fischer
Yeah, yeah, for sure. During that time, it was really rough, to say the least—a very challenging time for me. It was just a back-and-forth. I was eating badly, which caused all these negative effects and symptoms. After that, I felt like I had to go on medication. Growing up, my parents thought that was the best thing for my mental health and well-being.

But when I went on all these medications, while they did ease some parts of my anxiety and, at times, my depression, they also brought on side effects like weight gain and lethargy. It was always a trade-off—it might put a band-aid on one thing but create another problem.

What I was thinking inside my head during that time was, “Man, I just can’t ever get better. I might improve one or two things if I’m lucky, but then it’s going to create a whole new set of problems.” I felt so hopeless. It was like my world was crashing down on me. I felt useless, my energy was at an all-time low, and my confidence was non-existent. No matter what I tried, I didn’t feel like there was anything I could do to make things better.

Shane Jacob
That’s a terrible feeling. I saw a place where you described this ultimate low where you actually tried to take your life. Do you want to tell us a little bit about that?

Roman Fischer
Yeah. That’s what it led to. At that point, I got so low—in my feelings, my mindset, everything. It couldn’t have been any lower. I felt like there was no hope. I felt like I had to give up on living. It sounds dramatic and crazy to some people, but I wanted to quit. I felt like I had no other option.

I had tried so many things—medications, positive thinking—but nothing worked. My eating habits were consistently unhealthy. I was just like a dog chasing its tail.

At that time, I got to the point where I had enough. After years of bullying, trial and error, and feeling like nothing worked, I decided to quit for good. I walked up to the medicine cabinet and ingested a lot of different medications. These were over-the-counter medications, not prescribed to me, but I took so much of each one that it could’ve killed me.

At first, I didn’t feel the effects, but then I started feeling nauseous. My heart was beating very fast, and I felt incredibly sick. I went to the bathroom, feeling like I was going to die. I genuinely thought I was on the cusp of death.

I was sitting on the toilet, feeling like the bad feelings would never end. It was like I was living a slow death—painful and agonizing. I finally called my mom and told her what I had done. I told her I didn’t want to live anymore, but now I was afraid of dying because it felt so slow and painful.

My mom stayed on the phone with me, comforting me and keeping me in a positive headspace. She told me I was at risk of dying but that I was going to get through it. Even though it didn’t feel realistic at the time, her words gave me a glimmer of hope.

Somehow, I survived. I overdosed on all those over-the-counter medications, but I lived. Honestly, it’s been a testimony—a wake-up call. I’ve never gone back to that place, and I’ve never tried or committed suicide again.

That experience taught me that I’m here for a reason. I’m alive for a purpose. And now, I know I’m here not just to help people with their fitness and health but also with their mindset and mental well-being as a whole.

Shane Jacob
Yeah, you said it might sound dramatic or overly this or that, but to me, it doesn’t. Not at all—it sounds realistic. There are so many people who have similar thoughts, including kids. If it were possible, Roman, and you could look back and talk to yourself right before that event, during that stage of your life, to your 13-year-old self, what do you think you might say to yourself at that point?

Roman Fischer
Yeah, for sure. Man, it’s one of those things where, knowing what I know now, if I could tell myself something back then, I absolutely would.

If I could go back in time and tell my younger self anything, I would say this: “Pain is part of life, but pain is temporary. Nothing lasts forever—not even the negative experiences, the depressing moments, or the anxiety. The pain and agony you feel are only here for a phase, a season. It’s not permanent.

What you will learn from these bad experiences is invaluable. You’re going to grow stronger and better. You’re going to become a better person and, eventually, a better man because of it. So hang in there. Don’t take those pills. Understand that this is just a temporary phase meant to strengthen and empower you.”

Shane Jacob
That right there is awesome, Roman. I mean, there’s so much to unpack there, but that was excellent. It’s so true. Even as adults, we sometimes think what’s in front of us is the whole picture, and we forget that it’s a temporary condition because of how overwhelming it feels.

Another powerful point you made is that pain and discomfort are not signs that something is wrong—they’re part of the deal. If we could embrace that as kids, it would make such a difference. If the people around us—parents, teachers, mentors—could help instill that understanding earlier, it would be life-changing. No judgment on anyone, of course, but the idea that “it’s going to be okay, this is just part of life” is so important. Your answer was super powerful, and I really appreciate that.

Roman Fischer

Yeah, thank you.

Shane Jacob
You’ve put a lot of emphasis on how you started to feel and how pivotal that was for you. Thank God for your brother, right? He played such a crucial role in helping you envision the way things could change.

Switching gears a bit, I wanted to ask about the importance you place on health. Why is it such an essential part of your life? Could you talk about that?

Roman Fischer Yeah, 100%. Health is super important. I know it’s said often and can sound cliché, but health truly is wealth—whether it’s mental, physical, emotional, or even spiritual health.

Health in all these areas is essential for your well-being and success in every aspect of life. It’s not just about fitness or nutrition. You need your health to perform your best at work, in your relationships, and in your personal life.

When you prioritize your health, you can show up better—not just for yourself but for your loved ones. Whether you’re a husband, wife, father, mother, or anything else, taking care of your health allows you to give your best to those roles. It also ensures you can be around longer for the people who matter to you.

Beyond that, prioritizing health allows you to get the most out of life. Life is short, and that’s all the more reason to focus on your well-being. Even small actions like walking, portioning meals, drinking water, and getting enough sleep can make a big difference.

There’s a quote I love: “Your body is your temple.” You live in it every day, so take care of it. Treat your body as the temple it truly is.

Shane Jacob Awesome. So let’s say we recognize a problem—maybe we or our kids need to change something about our physical health. Physical issues are often easier to spot because they’re visible, unlike the mental struggles that aren’t as obvious.

If someone notices they’re overweight, low on energy, or something similar, the instinct is often to jump on a trendy diet. But where would you recommend starting when addressing these issues?

Roman Fischer
Great question. If you’re like most people, you’re probably trying to lose weight. Others might focus on gaining muscle, improving strength, or maintaining fitness.

For weight loss specifically, the first step is being in a caloric deficit—consuming fewer calories than you burn. It’s the only surefire way to effectively lose weight and burn fat.

In addition to a caloric deficit, focus on a high-protein diet, regardless of your fitness goals. Protein helps maintain strength and muscle while maximizing fat burning. It also keeps you full longer, reducing the chances of overeating.

Another key factor is sleep. While nutrition and exercise are critical—making up about 70-80% and 20%, respectively—sleep is the foundation that ties everything together. Without quality sleep, your workouts and recovery suffer. Aim for 7-8 hours of good sleep every night.

When you sleep, your body builds and strengthens muscle, burns fat, and recovers. Plus, good sleep improves mood, reduces depression, and minimizes the risk of serious health issues like heart disease and diabetes.

In summary: focus on diet and nutrition first, followed by exercise, and then prioritize sleep.

Shane Jacob
That’s super helpful. Let’s say someone makes a plan and starts working on their health, but they hit a setback. Maybe they go off course and feel like giving up. How would you advise them to handle setbacks or challenges when implementing a new plan?

Roman Fischer
Yeah, for sure. So the best way to deal with setbacks—and honestly, to prevent and overcome them if they do come up and try to get in the way—is to create a strategy that's very minimal. For example, if you're trying to get into workouts or exercise, don't think you have to go to the gym. You can, but it's not a requirement when starting out. You can literally work out at home just three days a week. Full-body workouts from home can save commute time, which is important if you have a hectic schedule.

For example, if your job is crazy and demanding, you can work out at home in the morning, even just for 20–30 minutes. Full-body circuits are an excellent option for burning calories and strengthening muscles without taking too much time. Doing this just three days a week means you're only working out for an hour and a half total across the week—and all from home.

You can do calisthenics like push-ups, sit-ups, or pull-ups if you have a pull-up bar. There are also great ab workouts like planks, elbow planks, or side planks for your obliques. Strategies like this address one of the main reasons people face setbacks: lack of time.

Another common setback is a lack of motivation or accountability. A great way to tackle this is by getting a mentor or coach. It doesn’t have to be formal, but having someone guide you every step of the way helps keep you on course and prevents you from falling off track—or worse, going backward.

Lastly, focus on your past accomplishments to stay motivated. Reflecting on what you've already achieved can reignite your drive and help you push through any setback.

Shane Jacob
Yeah, that's solid advice. I think a lot of times, we make a resolve, create this massive plan, and then life happens. The reality of our busy lives clashes with the complexity of our plans.

Roman Fischer
Exactly.

Shane Jacob
I never really thought about what you just said—that reflecting on past accomplishments can help us stay motivated. And I love the idea of having an accountability partner or coach.

Roman Fischer
Yes, 100%.

Shane Jacob
Roman, we could talk for a long time, but we're getting closer to the end of this. What would you like to leave us with today? Final thoughts for The Horsemanship Journey?

Roman Fischer
Definitely. I want to say this: motivation is one of the key things everyone needs to get started. It lights that initial fire, helping you set out to achieve your goals. But motivation only gets you going—consistency keeps you growing.

Remember, consistency is everything. While motivation is essential to start, you need a consistent game plan to stay on track and keep progressing.

Shane Jacob
Awesome. Thank you so much. When I hear your story, I think of all the little angels that helped you get from where you were to where you are now. In some ways, you may have been a little angel for somebody today. I appreciate your openness and willingness to share. We all have moments of turmoil, but not everyone is willing to talk about it. So, I thank you for your story and advice today.

Where can people find out more about you and your coaching?

Roman Fischer
For sure. If you want to learn more about me, my coaching, or the clients I’ve helped with their transformations, you can visit my website: romanfischerofficial.com. If you have fitness goals you need help with, you can also fill out a quick application there to get in touch with me directly.

Shane Jacob
Awesome. Roman, thank you again so much. I wish you continued success. I haven’t seen the movie yet, but I’m heading out this weekend and will be looking for you. We’ll talk again soon. Thanks so much.

Roman Fischer
Definitely. Thank you.