Oct. 2, 2025
How Many Calories to Eat to Lose Fat (Men Over 40) - 5
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If you have struggled to lose belly fat after 40, this episode provides a clear blueprint. Coach Brian explains the Nutrition Pyramid so you can understand what drives fat loss and why focusing on calories is the foundation every man needs.
You will learn how to navigate diets, macros, and supplements and discover the hierarchy that supports sustainable results. This episode is about creating a lifestyle system you can follow while leading your family, managing your business, and performing at your best.
Key takeaways include:
The Nutrition Pyramid explained step by step so you know where to focus
Why calories are central and how to manage them without unnecessary tracking
How protein, carbohydrates, and fats support muscle, strength, and energy
How men over 40 can simplify nutrition and achieve results that last
This episode guides you on building a leaner, stronger body with confidence.
Follow @coachbrianparana on Instagram for success stories, tips, and strategies for men focused on improving health and fitness.
If you haven’t already, check out Episode 3, where Coach Brian breaks down the biggest metabolism myths affecting men over 40. That episode pairs well with today’s topic because it explains how metabolism works and how to apply the Nutrition Pyramid effectively.
The Call To Rise is a 100-day fat loss transformation experience for men who want to regain a healthy body, boost energy, and lead with confidence.
The program combines strength training, personalized nutrition, and structured accountability. Participants can expect to lose 20–30 pounds and build lasting habits while joining a community of men committed to progress and leadership.
Learn more at www.thecalltorise.com
Lose 3 Pounds in 3 Days with the Rise72 Method
The Rise72 Method is a science-backed nutrition and fitness program that does not require starvation or unusual approaches to food or exercise.
This free 3 day protocol is designed for busy husbands, fathers, and men who want to restart their health and regain control of bodyweight. The program provides a clear, step-by-step structure to regain momentum and achieve quick results.
Inside the Rise72 Method, you will receive:
Daily workouts for home or gym
A simple, high-protein nutrition plan
Mindset prompts to refocus
Family-focused leadership habits
A clear 72-hour plan to follow
The program is designed to help men lose 2-3 pounds in 3 days and build momentum for continued progress.
Start today at https://thecalltorise.com/rise72
Want help applying this to your own health, weight, energy, or lab numbers?
Coach Brian Parana offers Health Hot Seat coaching segments for men who want a clear next step with nutrition, fitness, weight loss, blood pressure, cholesterol, A1C, or daily consistency.
Learn more about The Call To Rise, a 100-day coaching program for driven men over 40 who want to lose weight, improve their health, and rebuild confidence:
To connect with Coach Brian:
brian@brianparana.com
Disclaimer: This podcast is for education and coaching support only. It is not medical advice. Always work with your physician before changing medication, treatment, or medical care.
- You can eat the cleanest foods, take the best supplements, and time your meals perfectly, but if your calorie balance isn't aligned with your goals, none of it matters. Welcome to Driven for Health, the podcast where men over 40 get serious about their health. I'm Coach Brian Pana and with over 23 years of experience in this industry, my mission is to help you take control of your body and your life with nutrition, fitness, all of that.
- We're done with quick fixes, diets that don't last. Now, every episode we'll be diving into real life sciencebacked strategies for fitness, nutrition, and mindset. My promise is to give you the exact playbook you need to get leaner, stronger, and healthier so you can finally feel confident in the body you deserve to live in.
- Now, welcome, welcome. This episode is going to be on nutrition. We want to dive into nutrition. We've been covering a lot of things about overall foundational understandings of what makes or breaks a healthy body, a healthy routine, what is actually sciencebacked in terms of getting you the right progress.
- And today, we're going to deep dive into nutrition for the next couple podcasts. So, I have about at least two or three planned out already, and it might end up being a nice series building on this what I call the nutrition pyramid for muscle and strength. We have to start with the pound foundation. Now, if you've ever tried to build muscle, lose fat, or just get stronger and leaner, chances are you've come across a thousand different rules.
- Eat this, not that. Carbs are bad. No, wait. Carbs are fuel. Protein is king. But don't forget supplements. So, what's the problem? Well, most people focus on the smallest details, they get lost in the weeds. Think you've heard of that expression before? They without even setting up the foundation. People can share what their supplement stack is, but have no idea how many calories they're actually eating.
- It's like putting the cart before the horse. You've got the cart sitting with that's loaded with supplements, meal plans, macros, but whatever is in there, and the horse is behind it, which is supposed to pull the whole thing. You have to stand in there doing nothing. Today, I thought I'd be jumping in and introduce to you again what I call the nutrition pyramid for muscle and strength.
- Think of it as a road map to cut through the noise that you hear on the internet, all the fitness influencers, this faded, that fed, and actually understand what matters most when it comes to nutrition, for performance, muscle gain, fat loss, ultimately long-term results. And if you're over 40, that's what you're looking for is to make sure you feel better at 50 than you did if you're in a really unhealthy state right now.
- Or regardless, I'm 42 at the moment. I want to look and feel the way I do now when I'm 50 or as close to it as I can. Now, some of the takeaways in this view, the listener should walk away with are number one, don't put the carb before the horse. We're going to get the big picture right around when it comes to the calories in this overall pyramid of stacking it.
- Number two is the nutrition pyramid itself keeps things in an order of importance, building from the base first. And step one is energy balance. It's about calories in versus calories out matched to your goals. Why a pyramid? This model was built over the years of coaching men, coaching women, young, old, healthy, sick, chronically ill, people who knew a lot about this and who didn't.
- From weekend warriors to entrepreneurs, business owners, busy professionals, parents, struggling kids, and those who just want to look and feel better in their clothes. Notice one thing. The people who struggle the most don't have a system. They're smart, motivated, willing to work hard, but they get lost in the details and miss the big picture.
- They have a great job, house, cars, go on vacation, all those type of things, but they're doing it in the wrong body that doesn't align with who they are. This pyramid puts everything into an order of importance. The foundation is at the bottom and what drives 70 to 80% of your results. Yes, 20% of information produces 80% of the results.
- So we can forget a lot of this other things that you hear. I should do this thing. I should do that thing or whatever. As you move through each layer in these subsequent episodes because I'll break them down because if you've been listening to me from the beginning, you know I like to talk the factors that each layer the factors matter less but they still contribute.
- Say supplements it will be one of them. Let's break down what the five levels of the nutrition pyramid actually are. Number one is energy balance. Calories in, calories out is a very true fact and the rate of your body weight and how it works for you. Now, certainly we've talked about metabolism and body composition and muscle mass and movement and all these things that factor into what calories and calories actually looks like.
- But at the very basis, we have to have a foundation and some level of calorie awareness, some level of ability to know how many calories you should be taking in to match what your goals are, your maintenance levels, your calorie deficit and calorie surplus numbers are. Number two is macronutrients. That's going to be episode six.
- How you break those calories into protein, carbs, and fats. Then we're going to go over micronutrients and hydration, vitamins, minerals, antioxidants, water, meal timing and frequency. How often should ye eat? Should I be eating one meal a day? Should I be eating eight meals a day? Those are things that you hear literally if you go and just Google how much should I eat or get on the YouTube.
- supplements, useful additions, but supplemental. And if you're taking a we went over at the tail end of the last one. If you're taking fat burners and things, they just don't work. And I'm going to wrap this all this whole pyramid around something we'll keep talking about in the future, but behavior, lifestyle, those are so critical to your long-term success because none of it matters.
- If your habits and daily systems don't support it, if there's friction in the process, it will be harder for you to sustain the health, the body, the energy that you want. on this episode. Today's focus is going to be on energy balance. Let's dig into the foundation of our pyramid. Now, no matter what your goal is, fat loss, muscle gain, body recomposition, you want to melt the fat and build the muscle at the same time.
- That's what body recomposition is. It all starts here. You can eat the cleanest foods, take all the supplements, and time your meals perfectly, but if your calorie balance isn't aligned with your goals, you won't see results. And here's what I mean by that. If you want to lose weight, you need to be in a calorie deficit.
- All right? To generally a 500ish calorie deficit. We talked about that on episode number three. And if you want to dive into that, please uh maybe just do it after this episode finishes. Now, if you are interested in building and gaining muscle, I will just throw this out there.
- If you're doing maybe a half pound to a pound a month, then you're actually doing well with building muscle in a natural state. If you use enhancements, you can bump that up, but that's not things that we're definitely going over on this podcast. I just haven't ever had an interest in any type of steroid type or boost muscle boosting type things like that.
- But to actually just do a bulking phase properly, not gain 30 lbs over your off seasonason because a lot of that will be fat, not muscle, you need to be in a slight calorie surplus. Think say 200 calories above maintenance. Now, if you want to maintain, just look and feel the same way you do. Flat stomach, shirt off at the beach, feeling comfortable in your clothes, looking sharp for date night with your lady, then you need calories in and calories out to match.
- Now, all this sounds pretty simple, but here's where it gets tricky. Everybody's body is different. Let's talk about something right now. my story. It reminds me of a client I worked with in the past. I worked with Tony who's like, "Coach, Coach B, I feel like I've been skinny fat for 15 years." Skinny fat is determined by maybe being in a quotation a healthy body weight, but you don't have any muscle tone.
- You actually without a shirt on look overweight in a sense. Now, he used to lift in his 20s, but stopped once his kids were born. Now, he's got two of them, a boy and a girl in the middle, ages four and 11. Mine are 16, 14, 12, and 10. Right now, three boys and girl, it's interesting. So, back to Tony. Now, when he returned to training, he tried eating clean in quotations, but was undereating protein and overdoing fat by a lot.
- If you aren't paying attention to your fat, it shows up everywhere. Now, he wasn't gaining muscle or strength per se or transforming his body the way he wanted to because his say calories and macronutrient composition wasn't balanced. Now, once he entered the culterized 100 day fat loss challenge, we were able to set his energy balance correctly, give him adequate amount of protein in an enjoyable way, not just eat chicken, broccoli, and rice or something like that to build muscle.
- He ate adequate amount of carbs, yes, starchy carbs in there, too, to power his strength training and give him energy in the gym and fat just for a good balance to have a good hormonal profile. That's what really changed his body. He leaned out 18 pounds, had visible muscle definition, especially around his waistline, dropped from a 38 to a 34 pant, and for the first time in years, he looked like he actually lifted.
- He felt like an athlete again. His wife and his kids definitely noticed. Now, let's find your maintenance. A good ballpark way to estimate your maintenance calories. The number of calories you need to stay at your current weight is number one. Take your body weight in pounds, multiply it by 10, then adjust for your activity.
- So, let's do this. Play this out. Say you weigh 200 lb. Let's start at 2,000. Then you multiply based on your lifestyle. a desk job with little activity. You might only need about 24 to 2600 calories to maintain a very active lifestyle might even need upwards of 3500 calories. I have had guys eat 3500 4,000 calories before and they they thrive.
- I was talking with Zach earlier today. This guy, we dieted around 2100 and now he's eating over 3,000 from 225 down to average weight of 197 198. He said, "Brian, I just want to get to two 199 once. Just want to see it." And this guy's been under 200 for months now, eating a lot of calories. It's great. So, the real key here is there's a big range.
- And a lot of it is because our bodies regulate energy differently through things like subconscious movement, posture, fidgeting, metabolism. These are all called need, non exercise activity thermogenesis. And some people just need and burn more to exist than others. Those sometimes those lucky high metabolizers actually struggle to keep weight on or keep muscle on. my 14-year-old Everett.
- He is 63, 130ome pounds. This guy is a a walking skeleton. He's got better abs than anyone I know. There's not an ounce of fat on him. He's a cross country runner. Go figure, right? Tall and lean and running in the low 19s right now. 1904 is his personal record freshman year. Pretty proud of that.
- I ran in cross country in track in high school. It's taking me back to my glory days. Even my wife would come to my cross country and track meets because we went to high school together. It's like going down memory lane. Now, I personally I'm standing every single one of these podcasts. You hear me? I'm standing. I'm moving. I'm fidgeting.
- Why? I like burning calories, but it keeps me in the zone. It keeps me moving. Keeps my posture upright. I can breathe. I can think when I'm on my feet. And ultimately, I just don't like sitting. As you age, you start to feel and understand the body's aches and pains and all that stuff is is this is just not that fun.
- So, the real key to get started is find that ballpark number and track your weight performance and then adjust it. Now, the only way to do that is literally if you really want to get specific, certainly you can run yourself through the online calculators, run yourself through a chat GBT. Hey, I'm I weigh this much.
- I am this active and give it a really good amount of details. Then it will tell you exactly what you need to do to be successful. Okay, that is a really really good thing to be able to do here for you to at least get a starting point. And oftentimes that's not the problem. So many men lose weight but they gain it back.
- I'm here to help them not ever gain it back again. Let's get it off. do it the right way. Change your body, change your life, habits, behaviors, all those things to get an actual real transformation. Fat loss targets. Let's go over. If your goal is fat loss, a good rate of weight loss is about 0.5 to 1.1% of your body weight per week.
- Again, leveraging that 200lb man, that'd be 1 to two pounds a week. If you're 300, we're looking at what, one and a half to like two to three pounds a week for sure. You probably could get away with a four pound a week a couple times just to get some early wins, but settling into say two or three pounds most weeks.
- This usually means that it's a deficit of 500 to 1,000 calories in a day. Now, to go faster than that, you risk losing more muscle and performance. It's definitely an inverse relationship. Lower the calories, the higher the risk of losing muscle. Now, go slower and you might not see enough momentum to stay motivated. That becomes a problem with people.
- If they don't gain some early wins, then they lose their internal motivation to change this time and then they put it off for a week, months, years before something happens. Unfortunately, I had literally had a guy show up yesterday on my metaphorical doorstep to my business saying, "Hey, I'm sitting in the doctor's office waiting on getting blood run.
- I'm 15 plus pounds overweight for a long time, like 30 years. My boys are making fun of me because my belly and I work out four days a week, and I'm active, playing pickle ball and tennis and different things like that. Why can I not look and feel the way I want to? I've got it all. I've got I just moved into a new house. I've got cars. I've got a business.
- He's got two businesses that are doing really well. He's thriving in life except he's walking around in a body, a vehicle that he doesn't like. It's like running around for those who know you go. Nobody wants to be driving in you. And at the very least, you should be in a Honda Accord. But even more importantly, let's level up to a Beamer, a Mercedes or something like that, right? If that's the type of lifestyle that you're living, then you want to have the body that matches it and your health and fitness are important there. Muscle gain targets.
- Let's jump into there. Now, if your goal is to build lean muscle mass, the process is a different and a little bit slower. As I said, half a pound to one pound a month is actually good progress to build muscle. And yes, you would need to be in the gym a lot. So, let's go through and break it down.
- Muscle grows at a crawling pace compared to fat loss. Think of it like watching grass grow. Okay, you can quote me on that. I've heard it somewhere else, too. I can't recall. I've listened to way too many things. But natural bodybuilding in a sense, guys who actually want to put as much muscle on their body doing it in a natural way, that's what they say.
- It's like watching grass grows. So, if you're like, "Yeah, I put on all this muscle." Unfortunately, it's just not true. All right, here we go. A good rule of thumb for muscle gain, you want to write this down. Beginners, what we're looking at, it's going to be men about two to three pounds in a month. Have you never touched weights before? These are newbie gains.
- That could be really exciting for intermediates. one to two pounds per month. It's just something you've been in gym but not really been serious. Go maybe once to three times a week. I take a break here and there you could definitely do it. Now for advanced lifters it's focusing less on the scale, more on performance and recovery strength progressions and training.
- Consistency matters more than chasing the weight goal. That's uh you're fighting the bar to put another two and a half to five pounds on all the time if you're an advanced lifter like I am. I've been working out since high school and I graduated in 2001. In fact, I just got invited literally earlier today sent screenshot to my wife about an invitation to the 25th anniversary of our graduation. Holy moly.
- And apparently time flies. Now, to get where you want to go, you usually need a small surplus. Beginners, 300 plus calories a day. Intermediates 100 to 200. Think of it, that's literally an apple or two apples in a day or one or two tablespoons more peanut butter. Okay? It's not a lot. And then advanced sometimes just need maintenance, but trying to build their quality in their training, getting stronger, lifting heavier.
- The key is slow, steady pace. Gaining too fast just adds lb's body fat to your waistline, which then you got to lose. You literally have to just melt it off and it's going to take you an extra two to four weeks or longer. Depends on how much extra fat you actually gain back. Now, you might feel good in your clothes and you feel like you're puffy and you're building muscle and stuff, but that's just body fat filling out your shirt in a sense.
- It's it's it is just body fat. It's not muscle. Here's the bottom line. Energy balance is 70 to 80% of the equation. If your calories and weight trend aren't aligned with your goal, nothing else matters. Not the supplements, not whether you eat six meals a day or two, not whether you're doing keto or high carb.
- And that's why this is the foundation of the pyramid. This matters most. I also think of one of my other clients, Jay. He's in sales consistently on the road, airports, hotels, late dinners with clients, risking never getting enough sleep because he's up late for client dinners, up early to get to the sales conference or breakfast meeting they has to go to.
- Now, he's really good with numbers, but his schedule is unpredictable. And it felt like every week he had a new fire to put out, and he just straight up told me, "Coach Brian, I live out of my suitcase." This is one of our earlier conversations. I don't have time for the gym. I don't have time or control over my meals. I'm always catching flights.
- Barely. Feels like I'm running around getting my steps inside the airport from one concourse to the next. But when I'm in Vegas at these big sales meetings seeing in front of my peers, I just want to feel confident, not like the guy who's let himself go. And that hit me because so many men are listening right now that can relate.
- Half the guys that I work with are only home. They actually travel anywhere from 10 to 40% of the month. Sometimes they're just not home. And Jay was super motivated. If you travel like that and you're in sales, you crush. Your motivation and discipline are definitely not the issues, but it was the system that challenged his overall lifestyle.
- Now once we worked through understanding this foundation of energy balance gave him some systems around how to incorporate eating on the go, how to manage his day with crazy work schedules or unpredictable schedule shifts or meetings where they just catered in food that just really didn't align with his goals.
- we were able to give him a plan B or even a plan C around his energy needs and how to put the right types of food in his mouth or limit the food or portion or abstain from it and find food other places. But no matter where he was at, he was allowed to start to understand the nutrition, understand how to navigate restaurant meals, understand what proper portion is regardless of what shows up on, and have some restraint to only eat the right things.
- And he we squeezed in workouts here and there as well. Now Jay, he not only did he jot 22 pounds, but he finally walked into those Vegas meetings with his head held high knowing he looked the part. The successful professional he wanted to look the part is cuz he already lived apart and now meaning he had the energy to make the deals happen.
- And we use some of these core foundations of the calories first because and the reason I shared Jay's story is that when you understand that energy is the first thing that you need to pay attention to total calories in calories out. Doesn't matter what food is in front of you, where you are at in the world or in the air, that you have control over how much food goes in your mouth and you have to make smarter choices. So, let's do a quick recap.
- Don't put the card before the horse. Get the big picture right. Okay? We have to start with foundation. That nutrition pyramid keeps things in order of importance, right? We have calories first. Now let's go quickly through those. Again, as a reminder, you can write it down here. Now, the first level of the pyramid is energy balance, calories in, and calories out.
- Number two is macronutrients, the protein, carbs, fats. That's what macronutrients are. Number three, micronutrients and hydration. Number four, meal timing and frequency. And then top of the pyramid is supplements. All right. So, that's the nutrition pyramid. We'll be breaking it down over the next couple episodes.
- Now, step one again is energy balance. You have to have some level of calorie awareness. And if you don't, then you're just kind of shooting from the hip, winging it. And that's the first place of observation that we need to know and understand here. muscle gain slow and steady depending on your training level and experience and everything else builds on top of this.
- Okay, in the next episode we'll talk more about the macronutrients, how much protein, carbs, and fats you need to actually hit your goals, what the ratios need, and why they matter. So once you understand how many calories you're supposed to eat, we can dial it in a little bit more. Think of the calories are the big if think of a receiver.
- The big knob is the calories. The small knobs are the protein, carbs, and fats to dial in the sound. So, we have to have the volume right. Then, we have the smaller dials to get the sound to sound better. That's a just a really good analogy there. Now, until then, I want you to remember this. There's no such thing as good food or bad food.
- It's only a good diet or a bad diet. Okay? A good diet can be generalized as a higher protein, usually relative to what you're used to. Moderate carb, lower fat. Okay. A bad diet is high carb, high fat, high sugar, high sodium, high calorie. A good diet, you keep your calories in alignment with your energy, effort, and goals. a bad diet, you just don't pay attention at all.
- You have to have some level of calorie awareness to keep the your eye on the big picture and focus on these foundations and let the details start to fall in place. Thanks for tuning in for this chunk of this. I hope that you found this part useful. And let's take a moment for our sponsors of the show. This episode is brought to you by the call to rise, a 100 day fat loss transformation for men over 40 who refuse to settle for average health, average energy, and a below average body.
- If you can't see your toes, then yeah, you're there. If you're a busy husband, a father, a busy professional, just a man, and you know that life is pulling you in a hund different directions, but here's the truth. You can lead, you can't really lead if you aren't at your best, right? You're running on empty. Ultimately, you're carrying extra weight, and it's dragging your productivity, your focus, and you just wish like you felt like you used to back in the day.
- Can't have the doctor trying to give you more meds. Health issues are on the rise. They will catch up to you if you don't have them yet. Yet being all capital. In just 100 days, you'll burn 20 plus pounds of stubborn belly fat. Will rebuild strength. Gain a clear system for eating and training that finally makes sense for you.
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- So stop putting your health on the back burner and step up and show your family who you actually are and what's possible. go to the call to rise.com to get started today and entering into our fast five questions. I like to have just fun quick rapid fire things at this point in our podcast to hopefully entertain, get to know me a little bit better and just these are questions I get from the DMs all the time and I see in I'm in social medias a lot understanding what people are asking and all.
- Now, question number one. What's one simple way someone can figure out if they're eating too many or too few calories without tracking every bite? Well, the simplest way is track your body weight. If you step on it, usually a 7 to 10 day time cycle and you are going to step on it and weigh yourself and in a couple weeks you maintain a say two pound weight range, you're good.
- If you're trending up and you go up three, four pounds, you're eating too much. If you lost weight, you're obviously eating less. That is it. That's the easiest way for you to figure out. It's a feedback loop the scale is. And we only want to bring the data, not the drama around the scale. If someone wants to build muscle but stay lean, what's a good rule of thumb? Pays for someone healthy to gain that muscle.
- Well, for men, about 1 to two pounds per month is a great target. Okay? Literally, it might feel slow, but again, if we're only building up to a pound of muscle in a month, you can't just add four pounds a month. You will get fat in five months. You're 20 pounds overweight. You didn't gain even say you didn't gain 10 pounds of muscle there.
- Number three, when someone asks about good or bad feeds, what's the quick answer you give them? Well, there aren't good foods and bad foods. And we just kind of wrap that up there. It's important. A carbohydrate is just a lot of energy in various degrees of a vegetable doesn't have tons of food energy because it's high volume, low calories.
- But a starchy carb has a lot of volume of calories. Say a cup of rice about 200 calories, 40 carbs. Whereas a cup of broccoli has five carbs and 30 calories. Big difference. And once you understand those, and we'll talk about macros next, then you have ultimate power over your food. Number four, how much of a role do supplements really play compared to things like calories and proteins? Think of supplements as a cherry on top.
- I think I explained it as the icing on the cake last time. We'll come up with all sorts of different analogies around these things so it sinks in. But they're going to give you such a small percentage of the results, especially for the cost. Please don't spend $40 on amino acids. Science has suggested over the last 5 years or so that amino acid supplements just don't necessarily need to be taken if you get an adequate amount of protein.
- So therefore, I would ask you, how many grams of protein are you eating on a day-to-day basis? Listen, if you couldn't give me a ballpark, that's your problem. Not you need to spend more money on supplements. Number five is, what's one of the favorite fat burning meals? Well, for me, I actually just posted this on my my IG, my Instagram at Coach Brian Prada just the other day, a video showing how I build my cottage cheese with vanilla protein, some mixed berries, chia seeds, a splash of oat milk, and uh I use a half a cup of oatmeal. It was about a 700 calorie
- meal. I had over 50 grams of protein, tons of fiber, like 12, 14 grams of fiber, and about 60 carbs. It lasted me 4 hours. I was full and content for a long time. There you go. Fast five is over. I appreciate you today. And you know, if the 100 day call to rise program is seems like a little bit too much, then maybe you need my lose three pounds in 3 days playbook with my rise 72 method.
- It's a scienceback nutrition kickstarter for you so that you can not starve, do anything weird. You're eating whole foods, proteins, vegetables, and you're doing and yes, starchy carbs, but you're doing in a way that's manageable, easy for you to do. So, the rise 72 method is a free fat loss protocol you can do and it gets you clear stepbystep structure to restart any type of momentum, get you moving again.
- It's a quick win with your weight designed to help create that foundation of again everything we're talking about. So, there's some daily workouts, there's simple high protein nutrition plan, some mindset prompts to get you refocused, family focused, leadership habits cuz lead from the front and gentlemen. And the goal is to get you to ideally get three pounds off in three days and really get you energized and not depleted because you didn't eat for three days.
- You know, please don't do a three-day fast. That's not it. Thank you again for tuning into this episode, episode number five of Driven for Health around the nutrition pyramid, the first foundation which is energy balance. Remember, it's never too late to rise up and take charge of your body, your energy, and your life.
- Stay driven, stay healthy, and I'll see you in the next episode.
