How Zach Lost 30 Pounds by Turning Phone Calls Into Steps

Zach spent 15 years gaining a pound or two a year while he built his tech career and raised his family. He worked with Coach Brian and dropped from the high 220s to 197. Here is how a busy executive built habits simple enough to survive back-to-back client calls.

Zach was a former athlete who gained a pound or two a year for 15 years while he built his tech career and raised his family. He started around 228 to 230 pounds. By the time this episode aired he was down to 197 to 198, a loss of more than 30 pounds.

Zach's Wake-Up Call: A Pound a Year for 15 Years

Zach was a competitive athlete in his 20s. He kept running and doing HIIT workouts as he built his tech career and started a family.

He gained a pound or two a year without noticing it. After 15 to 16 years that added up to 30 to 40 pounds above his target weight.

From Athlete to 30 Pounds Over: Where Zach Started

Zach weighed 228 to 230 pounds when he first talked with Brian on a train ride to Long Island. Brian asked him what would happen if he kept gaining a pound or two every year.

That question stuck with Zach. He decided that night the slow gain had to stop.

Building Simple Meals for an 8-to-10-Hour Call Day

Zach often spends 8 to 10 hours a day on calls for his tech company. He built meals he could make and eat in minutes between calls.

His go-to meal is steamed broccoli, rice, and chicken. He microwaves the broccoli for three and a half minutes and eats fast before his next call starts.

The Step-Stacking Trick That Replaced Extra Workouts

Zach takes calls while he walks. One loop of the park near his apartment covers about 1,500 steps.

Walking to his office and back adds about 4,000 more. He stacks these walks around his call schedule and reaches 10,000 steps most days without setting aside separate workout time.

Small Food Swaps That Kept Him Full

Zach leads every meal with protein and fiber to stay full. He switched from 99 percent lean ground turkey to 93 percent for better flavor and stuck with it.

He also eats Greek yogurt with berries, adds powdered peanut butter, and mixes in egg whites.

Text-a-Coach Accountability Every Day

Zach texts Brian food questions throughout the day. He once asked about Canadian bacon versus turkey bacon and got the calorie difference back within minutes.

That fast back-and-forth kept him from guessing. He says the accountability mattered as much as the meal plan itself.

What Zach's Doctor Noticed

Zach's doctor had told him for five years to lose 20 pounds. At his next checkup, his doctor asked to see his food tracking app.

His doctor said he was down about 10 percent in body weight and praised his fiber intake.

Zach's Advice: Modify What You Already Do

Zach says small changes made every week built his results. He kept his usual workouts and meals and adjusted them along the way.

He passed his first goal of 199 pounds and settled at 197 to 198.

Listen to Episode 10 for the full conversation between Brian and Zach.

Common Questions From This Episode

How much weight did Zach lose and how long did it take?

Zach started around 228 to 230 pounds. He lost 26 pounds in the first three months. By the time this episode aired, he was down to 197 to 198 pounds. That is a total drop of more than 30 pounds.

What caused Zach's weight gain in the first place?

Zach was a former athlete who kept training through his 20s and 30s. He gained a pound or two a year for 15 to 16 years. Small yearly gains added up to 30 to 40 pounds above his target weight.

How did Zach fit healthy meals into a packed work schedule?

Zach often spends 8 to 10 hours a day on calls. He keeps meals simple and repeatable: steamed broccoli, rice, and chicken in the microwave. He eats in short breaks between calls instead of planning big meals.

How did Zach hit his step goal without extra workout time?

Zach takes phone calls while he walks. One loop of the park near his apartment covers about 1,500 steps. Walking to his office and back adds about 4,000 more. He stacks these walks around his call schedule and reaches 10,000 steps most days.

What food swaps helped Zach lose weight without feeling deprived?

Zach leads every meal with protein and fiber to stay full. He switched from 99 percent lean ground turkey to 93 percent for better flavor. He also eats Greek yogurt with berries, adds powdered peanut butter, and mixes in egg whites.

How did daily accountability help Zach stay consistent?

Zach texts Brian food questions throughout the day. He once asked about Canadian bacon versus turkey bacon and got the calorie difference back within minutes. That fast back-and-forth kept him from guessing.

What did Zach's doctor say about his progress?

Zach's doctor had told him for five years to lose 20 pounds. At his next checkup, his doctor asked to see his food tracking app. His doctor said he was down about 10 percent in body weight and praised his fiber intake.

What is Zach's advice for other busy men?

Zach says small changes made every week built his results. He kept his usual workouts and meals and adjusted them along the way. He passed his first goal of 199 pounds and settled at 197 to 198.

Read more of Brian and Zach's conversation on the Driven For Health blog.