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We sit down with Brian’s brother David to unpack how he dropped about 35 pounds after years of yo-yo dieting by shifting from ego goals to a long-term mission of strength, health, and family leadership. He shares the training and nutrition habits that finally feel sustainable, plus the mindset tools that help him handle plateaus, cravings, and fear of regaining.

• losing roughly 35 pounds over about seven months and why the first weeks feel toughest
• using family and aging well as the real motivation to stay consistent
• running as a mental health tool while prioritizing strength training after 45
• building workouts around progressive overload and adjusting intensity to recovery and sleep
• tracking macros daily to understand calories, protein, carbs, fats, and fiber
• increasing protein and fiber to stay full and reduce nighttime snacking
• handling plateaus with small tweaks instead of drastic resets
• separating hunger from cravings and reducing sugar without going cold turkey
• finding a personal why and taking small steps daily to keep weight off

One quick shameless plug, starting this week it’s our three-year business anniversary, and we are giving away six months of our proprietary fat loss coaching system. All you need to do is go to our Instagram page and click on the link in our bio, and you can simply apply.
You can always find us on all socials at timeundertentionpt.com.

We’re a father-son coaching team behind Time Under Tension PT, and this podcast is built for men 30+ who used to be in great shape but now struggle with low energy, weight gain, and inconsistent habits due to work and life demands.

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple starter guide.