Name: Why You're Not Losing Fat (It's Not What You Think)
Uploaded: 2026-03-19T04:25:37.000Z
Duration: 15 min 31 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

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If you're a guy in your 30s, 40s, 50s, or even beyond, and

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you've tried dieting but got sick of tracking every calorie and macro, you've tried working out but weren't sure exactly which exercises were best for your goals and you ended up just feeling defeated before you ever achieved the body you were after.

I'm a former special ops guy, ER doc, and father of four.

Now I spend my time wading through the abundance of health bullshit and bringing you the stuff that actually works.

After coaching and educating thousands of men, literally thousands of men around the world, on health and fitness and mindset, one of the biggest problems that I see over and over is guys feeling overwhelmed with the abundance of information out there about how to get the results that they're looking for.

So today I'm going to show you exactly how to hit your goals without obsessing and ultimately quitting your program.

Again, the biggest difference between guys who succeed and the ones who do not is consistency and progression.

And I'll say it again, the biggest difference between the people who succeed and the people who do not is two things.

And it's not that these guys have figured out some magical unlock where they have superior genetics, though some may, but

But rather that they have spent their time on the 10% of things that make 90% of the gains and they have aligned it with their lifestyle.

It is literally just knowing what exactly to do and how to make it work for you.

So first let me quickly point out some of the 90% of things out there that only account for 10% of these wins.

These would be things like cold plunge, red light therapy, supplements, stacks, peptides, nootropics, wearables, HRV chasing, exact macro ratios, very high levels of protein consumption, perfect exercise variation and training tempos, fasting, special gym equipment, drop sets, vans, chains, chasing perfect labs, et cetera, et cetera.

It's not that these things don't work, it's just that they're not the big levers.

Doing these alone is like trying to fine tune a race car that has no engine.

At the end of the day you're still left with a car that doesn't move.

So I want you to forget about all that shit out there that is being preached and to start with a blank slate when watching this video.

Because what I'm about to tell you is everything you need to know to actually get the results you're after.

So I'm going to break this down into three easy categories.

And then after I'll tell you exactly how to implement it into a busy life to make it feel like it's easier than ever.

So let's start with number one, nutrition.

Nutrition is way over complicated these days.

As we have become more scientifically and technologically advanced as a society, we dig deeper and deeper into the science behind the way things work.

And this is great and it's needed, but it most definitely causes more confusion as we go.

The problem with studying nutrition is that it is very difficult to get a very large population data that is consistent in controls for all life variables.

And when there is no definitive data, people start to question everything.

And this breeds debate and side taking and then people become extreme.

Yes, I'm looking at you carnivores and vegans, and

I say this in jest, but the truth usually falls somewhere in between.

What is nearly undeniable when it comes to nutrition is that lean meats, veggies and fruits should make up the vast majority of your diet.

The closer to the way nature intended, the better.

I run a challenge every few months called Primal 60.

In fact, some of you watching this right now may be part of the current cohort.

And the diet focuses on eating only foods from the pre agricultural revolution.

And the single most common complaint I get is I'm having trouble eating enough calories.

I'm having trouble eating enough calories.

That is something you will never hear with a modern diet because modern processed foods contain a huge amount of calories per volume of food, whereas Primal foods contain a relatively low amount of calories per volume of food.

So this means you get to eat a lot more food and you never feel hungry, even when you're trying to lose weight.

Every day guys are posting comments in our group chat about how much weight they've lost, how much body fat percentage they've decreased, how their partner is remarking on their newly gained muscle.

Eating this way also decreases blood pressure, decreases cholesterol levels, decreases insulin resistance, possibly even reverses type 2 diabetes, lowers systemic and gut inflammation, and

If you want to be part of the next Primal 60 challenge, keep watching this channel because I always announce it or sign up in the link below and get an email when it's time.

So, keeping it simple, eat lean meats, veggies, tubers and fruits.

Almost certainly your calories will go down and you'll start losing weight.

This one is just as straightforward as nutrition, but way over complicated at large.

The core here is to get enough non exercise movement every day and then to intentionally exercise a few times per week.

And when we're speaking about non exercise movements, we're mainly talking about walking, fidgeting, shifting, pacing, taking the stairs, carrying groceries, bending and reaching and yard work and playing with your kids and so on.

This type of movement accounts for a tremendous amount of calorie burn each day and it keeps you metabolically healthy.

The problem is that as a society we have become increasingly sedentary.

Whereas our ancestors moved throughout most of the day day, this has resulted in people becoming metabolically old when they are still chronologically young.

So you'll often hear walk 10,000 steps per day.

And this is actually good advice but not always practical depending on your schedule for the day.

This number comes from a study that showed people who walk over 8,000 steps per day had a 50% decrease in mortality from heart related causes and a 40% decrease in mortality from all causes over the same time period when compared to those who walked less than 4,000 steps per day.

Then people just kind of said well if 8,000 is good then 10,000 is probably better and it's easier to remember.

I have comments all the time from people saying they don't have time to walk 10,000 steps per day.

I have four kids, a working wife, I run a business on the side and I make these YouTube videos so I know how busy life can be.

But I still managed to get my workouts and steps in most of the time.

I am not perfect and I do miss a day here and there, but

I'll show you how I make it work and how you can make it work too.

But regarding steps, 10,000 is a good goal to aim for.

If you walk a lot for your job then you'll hit this.

If you have a sedentary job then you will have to make some extra efforts.

You can do this with a standing desk and walking treadmill if your work allows.

If not, a short 20 minute walk after you get up in the morning, a 20 minute walk after lunch, and

a 20 minute walk after dinner will go a long way to getting you close to these goals.

It may mean less screen time in the evening, but in my book that's another win.

Some days you will hit 5,000 steps, some days you will hit 10,000 steps and some days you will hit 20,000 steps and that's okay.

Now regarding intentional exercise, you should be lifting weights or doing bodyweight exercises probably around three times per week.

And you don't need 90 minute long gym bro sessions.

Not checking your phone and playing around and talking.

You should have something like two or three days worth of workouts a day, B, day C day or something like that.

So if we have three days, we go day A, squats, bench rows, four sets of eight for each day B.

Deadlifts, press, pull ups, four sets of eight for each.

In day C you could hit the supplementals with shrugs, biceps, triceps and calves.

This is a super simple plan and there are any number of other plans out there that will work just as well.

The key is not finding the perfect plan, but finding the perfect plan for you.

One that works well with you and something that you will keep doing.

If all you did was the plan I just mentioned for 12 weeks, you would see a massive change in your overall fitness.

This is the single largest factor that stops guys from reaching their goals and their full potential.

You have to make this part of your life forever.