Feb. 18, 2026
How One Man Dropped 25 Pounds and Transformed His Mindset in 3 Months, Live Coaching Call - 71
In this episode of "Driven For Health," Coach Brian Parana shares practical insights from over 20 years of experience in health coaching.
This episode is designed for business owners, entrepreneurs, and driven men who are looking to improve their health and performance.
Danny, a dedicated client, discusses his journey of losing over 25 pounds while training for a ruck marathon. He shares how he balances his social life, training, and recovery without compromising his health.
Coach Brian provides actionable advice on:
- Adjusting calorie intake to meet physical demands
- Using sleep effectively for recovery
- Maintaining focus and energy through proper nutrition
- Managing stress and work-life balance
- Building sustainable habits for long-term success
Listeners will gain valuable strategies for aligning daily habits with long-term health goals. Whether you're aiming to lose weight, enhance your fitness, or boost your productivity, this episode offers practical tips to help you stay on track.
This episode is ideal for those who feel overwhelmed by their busy schedules and want to find a sustainable approach to health and wellness.
Tune in to learn how to make consistent progress and achieve your health goals.
Want the 5 Power Protein Breakfast Guide from episode 70 on starting your day strong?
It’s 5 real breakfasts that hit about 40g protein, with macros and a shopping list.
It helps you stay full, protect muscle while you lose fat, and keep blood sugar steadier so night snacking does not run the show.
Here’s the link - no download or email needed
https://brianparana.short.gy/proteinbreakfasts
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.
- From the challenges of balancing social life with ruck marathon training to the importance of nutrition, exercise recovery, we dive deep with Danny yet again to check in on his amazing progress with the call to rise program and his journey of transformation, dropping more than 25 lbs so far. Welcome to episode 71.
- This is Driven for Health podcast with Coach Brian Piranha. Stay tuned as we explore the grind, the growth, and the goals that drive us forward. Call Rise round table. Today is February 4th. Ready to roll. We have Mr. Danny here. Ready to crush. He is full. What's good, Danny? >> What's going on, coach? >> Yeah, buddy.
- How's progress? How's life been since you spoke on Friday? Since Friday, progress has been good. Always good progress. >> Yep. Terms of life. Life is good. I uh I was hella sore and Yeah. >> Which is always fun. >> Yeah. You've been going through a little bit of soreness and that's the compounding effort of what we're doing and hence why I slowed you down early on.
- Can you imagine if you felt this four weeks ago. >> Oh my goodness. >> A lot. >> But knowing me, I would have I would have grinded through it. >> Yeah. Tell me about those observations. What are you learning from this? >> I'm learning the importance of calories. >> Yeah. And before I met you, I would be in the grind and I would be banged up and hurt and I would just get going and I wouldn't necessarily change my my physical approach nor my caloric approach.
- And then after I met you, especially this week, it's interesting because we've been working together since November. >> Yeah. And this is the only week that I had that I was like, "Coach, I'm I'm banged up." >> Yep. >> That's a long time. >> You know that that that's like three months of pure grinding and and things and and I haven't gotten beat up like this.
- That's definitely because of the the right fuels and such. Now, that that's where the calor the calor the caloric intake comes in because it's not just it's not just putting in the food but it's putting in the right food. >> Yep. >> Thus, it helps with the recovery and of course huge component is sleep. Yesterday, coach, straight up, man, I felt like my hair was hurting.
- Like that kind of hurt. I went into my bed. I swear to God, I went into my bed at like 6:30. I took a shower, took a sh and I not necessarily that I slept, but I just laid in bed and I was like, I am not moving. And then this tonight, you know, I went uh this last night, I went to sleep, woke up, hit the gym like gang busters, man. It was like it was like nothing.
- >> I had feel soreness. Uh, normal, huh? >> Yeah, back to normal. My hip is a little sore and that's understandable, but other than that, just lifting in weights today. >> Let's dive in on the hip. H how what's going on? Are we stretching it? Bum rolling it? What's causing relief? >> Yeah, definitely. Excuse me.
- >> You need Betty by >> that. You know, if there's anything that I've learned Oh. Oh, this is what I got. Before I answer that question, there's another thing I need to add is >> this whole thing, it has definitely taken an impact in my social life. >> Yeah. >> Uh and that's that's a little bit of a of a grind just simply because I like to be social and such and I like to be active, >> right? People asking where you're at.
- Where you at, Danny? >> Yeah. You know. Yes. Yes. So, I can't do both. >> I can't do both. I like to party, >> right? >> You know, I like to party. I like to go out late nights from time to time and things, but there's no way that I can live like that and train for a marathon at the same time, >> right? >> No way.
- >> Yeah. So that that definitely the the psychological and social aspect definitely it plays an impact. >> Yeah. Huge. It does. And they're different seasons. If you didn't want to do this and you wanted to be social, then you would have to have a different goal, just weight loss. I'm just going to focus on weight loss and be fine.
- But because your goal is a rock marathon, which is hours, right? I think we guesstimate it's going to be six hours of walking with a pack on that take a long time to get through that. You I'm going to try and do a marathon in October if my butt heals. I strained my glute and I haven't w I can squat and all but man if I put my glute and even sitting right now I haven't sitting on pillows like I'm an old man or something but if I sit and and have my hamstring up pulling on my glute I can feel an ache adult ache in my glute that's a problem and I have
- to figure that out but with the with the social piece of it you can pick and choose when you go. But then you still need rest and recovery on other days to balance it out. >> Exactly. Exactly. Like you said, it's only a season, >> you know? It's it's only until April. >> Yeah. >> The way I look at it, it's like I'm going to boot camp all over again.
- >> Yeah. >> Yep. I'm going to go hibernate people and you're gonna come out and see a brand new Danny. >> That's right. >> That's what it's gonna be like for real. Now, in terms of the hip recovery, I've been foam rolling it every day. >> Yeah. >> Stretching it every day. I haven't done any extra than what you re that what you have recommended.
- And of course, that sleep, man. Let me tell you, sleep. I used to not sleep before this. And now I'll tell you what Bill Burr said off air. >> Yes. Roger that. >> Right here. But maybe I'll find a clip. Bill Burr had a a silly comedy sketch and he talked about what sleep was to him now that he's in his 50s or something.
- Sleep is the new man. It's pretty funny. I'll try and find it. If not, we'll talk about it on Friday. >> Roger that. But coach, you know, other than that, it's it's been good. Um the >> Yeah, we had different calories, too. St. Let's talk about that a little bit. So, we had some lower calories, but then it feels like we need to get them back up again.
- >> Oh, that sucked. There there there's no way around that. That was trash. >> Yeah. >> You know, um that Oh, that's another thing that I learned is prior to meeting you, when I would need to meet weight or whatever, I've I would starve myself and bam. That's what it is. >> Yeah.
- before when I when I uh before I enlisted I was overweight and I was fat according to the air force. So then I starve myself and I made the weight in they told me that I health that the only uh the healthful way for me to do it would be eight weeks in eight weeks and I and I completed it at six weeks. >> Yeah.
- And during the time I was running 5ks every day, I was crazy. And it's interesting because looking back at it now, yeah, I lost the weight and such, but I definitely didn't do that healthfully at all. >> Right. At all, man. I was all kinds of I mean, obviously not messed up and at things, but yeah, just looking back at it, I'm like, Lord have mercy.
- If I do that now, she no way. Uh-huh. Uh-huh. Yeah. You'll crash and burn a bit more, huh? >> Absolutely. So, just just those two to drop down 300 calories. First, the first challenge was how am I going to do it? Cuz as you know, I already I meal prep typically on the on the weekends. I already had all my meals for 23.
- So, I'm like, how the heck am I going to do this? So, what I simply did was I just simply cut my dinner in half. >> Yeah. And yeah, I was like, "Wow." And it's crazy because [snorts] all the aspects play a factor, right? So then my body is sore as all hell. My mind was foggy. There was times where I couldn't concentrate. >> Yeah. >> And it wasn't it wasn't that I was trying to be a punk or whatever.
- I'm trying to be productive and I'm like, "Nope, I'm zombie out because I just can't concentrate because my body's hurting and I'm hungry." >> Yeah. >> And all this. So, when you told me today, you were like, "Hey, Danny, let's get back at it." Right there. I got my my regular 16 and then I was like, "I get to eat again." Yay.
- >> Yeah. Yeah. Better. The other thing too with this is that you're getting better understanding where your calorie lines are, which is important. You got to know where those calorie lines are. Sometimes I remember for a long time I could eat 3,3500 calories depending on the day and be just perfectly fine because I move so much.
- I can't do that now with my glute and just the cold and all. Just I'm not moving that much. It's not wise for me to eat. You saw what I ate tonight. I had a half of a large spaghetti squash with lean ground turkey and red sauce. That was dinner. I'm very full and I won't eat again till 10 or 11 tomorrow and I'll get a workout too at some point. I'll be fine. But super filling.
- Not many calories. I think I need to find out. Let me find out. Tried asking the the Siri how much calories and I couldn't get it. Let's see how many calories in a whole spaghetti squash. Before you say, I think my my guess in your dinner tonight based on what you showed me alto together, I'm going to say 550.
- >> Okay. A whole Yeah, it's going to be pretty close. A whole spaghetti squash is roughly up to 200 for all of the flesh. So that's a super one cup is 42 calories. So I probably had to say three. So let's sayund 130 calories there. Let's do some quick math. I'll just plug it in. See what that meal was like. We'll play the game.
- See how close because it's going to be pretty pretty close. That's we have to >> because you're you're like, "Yeah, I know what I'm talking about now." >> No, you know, >> I'm gonna say it's three three cups maybe. Let's look at that. 100. Yeah, we're going to put three cups in. That's 126 calories plus sauce, which is about 70 calories.
- Red pasta sauce. Wanted to put tomatoes and we didn't have any. I know my one son doesn't really like it, which is annoying sometimes in Why is it all this spicy? Just need regular sauce. All right, here we go. See what this is. Half a cup. 60. Let's put one, two, just put four cups just for that. puts I don't know that's two total cups and then the meat ground turkey almost there 99 and we'll say I had it's about 7 oz 578 is what I got with the sauce is hit or miss I don't think I necessarily had two cups of it so let's
- take it down to three because it just mixed in three puts it down to 518. So pretty much on the on the money. 55 protein, 63 carbs, and six grams of fat. >> Pretty wild, >> coach. Look, that that's a testament to you, man. >> I got that number because of you. What you taught me. >> Yeah, that's that's what we need.
- It's so good. You know, when I first started this, there was no way that I would be like calories and I would get all confused and everything. Nope. Just look at it. Bam. >> Yeah, buddy. That's what we're talking about. See if we can find the specific sauce that I might have had too many extras. It's upstairs.
- I'm not going upstairs to to do it. Let's see what this one is. No half cup. Yeah, it's going to be close enough. So, not enough to change it from one sauce to another. So, that was a good generalization, but yeah, about 500 calories for it. Kabam. So, if you're listening watching, I had half of a large uh spaghetti squash with about six, seven, seven ounces of ground lean ground turkey 99 with about one and a half cups of sauce, maybe a little bit more.
- It's all mixed together, so I don't know. There's an onion in there, but that's negligible. is all chopped up. So, don't really have to say count that. 500 is a really good approximation with 55 grams of protein. I'm set for hours that's going to carry me overnight. So, yeah. Bam. Bam. Bam. Cranking. Excellent.
- And so, yeah, let the other thing I was mentioning in in our messages was the the calories are going to be good to know because on the flip side, when we get you to your goal weight, it's going to be important to be able to then pay attention to the reverse dieting that how can I add more calories back in to the mix. That'll be really important.
- Those will be things we'll be paying attention to and we will get up especially if Where's your body weight? Do you know right now? >> Last weigh in 217. >> 217. Okay. Yeah, that's great. So, we're getting there even more. And as we keep going down hopefully at the very least we will when when the miles get heavier in a little bit.
- So, February, March, mid-Marchch or something, then we need to probably get the calories up regardless or very high on specific days to make sure that you get the amount of calories and energy in on those big movement days like 4,000 calories or something. Yeah. You're going to be walking around trying to stuff yourself like, coach, this is so bizarre.
- I don't know what to do. Am I supposed to be this much or that much or eight whatever much? Like what what is going on here? I'm so poor and now I'm not. I don't I don't know what to do. >> You know, it's funny you mentioned that too is because I've been on this not the grind, but I've been on this lifestyle change and such that before when we when I would use cheat days, I be like, "Oh my god, I get to eat whatever I want or whatever.
- " Right. >> Yeah. But then now it's no longer cheat days. We call it refueling days. >> Yes. >> So now when I have my refueling days, it's not even it's interesting because I can technically eat whatever I want per se, >> but then at the same time I just want to eat what what I've already been eating, >> you know? So So it's funny >> because before I'd be like, "Oh my god, I want all this sugary stuff and blah blah blah.
- " Now I don't want any of it, you know? and and I'll eat it because I have to. It's so funny. It's so bizarre to me. [laughter] It's the the the the whole thing that we're doing here is this reverse psychology, right? This reverse uh process of everything that we're doing. So, it's pretty cool. >> Yeah. Now, I'm actually looking to sit because I meal prep and everything.
- So now because we're doing refueling days, I'm trying to do something a little bit more calculated. That way I can do some more culinary experiments. One of the like for example for me to do fried chicken and test out some fried chicken. Let me do that. That the only days that I will do that would be refueling days.
- >> Yeah. >> You know, cheesecake. Let me let me try some cheesecake. Let me try these things. >> Yeah. >> Some unhealthy cheesecake. No healthy, you know, healthy cheesecake is whatever. I want good old cheesecake cheesecake is a thousand calories, you know. >> Yeah. Eat that after a long rough day. >> Yes, exactly.
- That's what I'm looking at. You know, none of this nonsense. We'll keep monitoring your energy, your recovery, and then keep playing with things as we need to, but we'll go back to normal cadence on food, on calories, and back to a normal cadence on activity. Now, if you're wake up Friday sore, then we'll probably kick you back to the elliptical or do some of it elliptical some like go to the gym and ruck and elliptical the second half or something just to get the time in but not the impact.
- Be at the be at the gym watching Froto go on his journey on the Lord of the Rings. That's right. >> But you we won't have the impact or the cold. The cold's starting to break a little bit, right? It's not as bad, right? You've been out in the cold for so long. It's like, "Oh, it's 20." >> Well, it's 20.
- I can bring out the shorts now. >> I'm I'm pulling it up right now. But that's what happens. Oh, Friday here is going to be 31 in the day. That that might not be quite in the morning, but uh 31 will be Shoot. You're feel like the snow's melting outside. Next Tuesday, Man, you be sweating outside. >> Yeah. Seriously. >> Oh, that's so good.
- >> Seriously. Yeah. Oh, here Friday is going to be 27, which is crazy. But it's funny because today it was 27 and I'm like, bro, I can run outside right now. Yeah. [laughter] It's so funny. >> So funny how the biggest impact that I would say is just the mindset, >> right? And I that we've talked about this multiple times.
- That's one thing that I commend to you is that you are a holistic coach. You don't just focus on the the numbers and the food and the exercise and everything, but it's just overall life. >> Yeah. >> Itself. And just one of the things that you one of your models is can I train for tomorrow? >> Yep. >> Right.
- Can I go back to the gym tomorrow? >> Yep. >> And I kind of took that and remixed it a little bit and adapted that to just overall life as in how can I be productive tomorrow? Can I be productive tomorrow and set myself up for success? One of the things that you taught me was, you know, the time is important. Thus, I purposefully took less time off of work.
- >> Yes. >> And come home. And the first week, it was weird. I'm not sure, >> right? You walk. >> Heck, I should be at work. I should be this and that. And it wasn't as productive, per se. Uh but then now just coming in and granted it's only three hours so it's not like crazy time but even then in those three hours I can play a little video games.
- I can work on my projects. I can work on this. I have a I have a financial coach. There's a there's a homework that he gave me. I've been working on that for the past couple days. >> Yeah. And that's all of that because of the fact that you taught me Danny is great. You can put time into that or you can scale it back just a little bit and invest in you. This is true.
- >> Yeah, very much so. Did you did you end up getting to the your happy place? >> I am not yet. I am going to be working on that tomorrow. Tomorrow's going to be my my uh tomorrow's cardio day so that I I can go to the gym a little later. >> Yeah, good. Okay, cool. Cool, cool, cool. >> Yeah, I'll be good.
- Listen to that before we talk on Friday. I do need to move us a little bit back on Friday. Just a little bit to 9:30. Does that work? >> That's fine. I'll be outside. >> Yeah, it's fine. Even better. Pass the time, right? >> Yep. I'll be outside. Uh oh, and coach uh I had a friend of mine. and she's going to be joining me too.
- >> Oh, awesome. Yeah, it's fun to be able to do. >> Thank you for reminding me on that. Last Last Friday was supposed to be my uh >> my too. >> Last Friday was supposed to be my ruck test. It was supposed to be a 12 mile 12 mile 3 hours. I'm presuming that because of how it worked out then I would we're moving it to this Friday.
- >> Yeah, we can if if you're feeling up to it. We don't need to force it and just beat yourself up more. >> Okay, then then >> realistically >> I think we should move it to the next week. >> Next week. Yeah, it doesn't you're going to be physically capable of doing the ruck, right? Your mindset, everything, the the training, all these things are going to compile over time.
- You just need to make sure that you stay healthy, energetic, excited about all the work that you are doing. And if it gets done this week or next week, the big picture, we still have plenty of time. We don't, but we do uh in this phase right now. So, I'm okay with that. Okay. Yeah.
- So then what I was thinking was for this week, what I was thinking was to hit the pavement with no weight or very little weight. Yeah. >> On the sack. I I'm still going to do my rock because I with my sack because I need to >> Yeah. >> You got a new one. >> I got a new one. I want to adjust it and and do all that fun stuff. But we'll we'll hit the ground.
- I'm still going to hit 12 is the idea. >> Yeah. >> But let me tell you, man. And I've been looking at some fried cheese uh fried fried chicken. >> Oh, I mean you can look at fried chicken, but how about you also figure out how to make it yourself and make it enjoyable that way? >> Well, that that's what I'm saying. I found a video that that is the ultimate fried chicken. It's a double brine.
- It's a double brine, double fried. It has a wet brine. It's It's half It's half breaded, half tempura. Oh my god. I'm like, "Bro, I I have to make this. I have to." >> That sounds delicious. >> Yeah, that sounds awesome. I love it. Love it. Yeah. Well, we'll get that in for sure. You need >> Absolutely. >> And to enjoy it, too. Excellent.
- Well, I know you want to wrap up here and get the bed here a little bit. What What else we need to go over? just keep strong, stay focused, and stay in >> I'm >> Yeah, that that that's just it. It It's kind of like what you were saying right now. Um we talked about this last Friday. In the beginning, there's the excitement. Oh my god, let's get it.
- Blah blah blah, whatever. And then you and then in the summit is awesome, right? Because the summit, you finally there, you're like, oh my god, I can I'm done. And whatever. But nobody celebrates the in between. >> Yeah. >> And that's that's where I'm at. >> Nobody cares. Yeah. Nobody cares. >> Nobody cares about the in between.
- Nobody cares about the grind and all that. That that's where I'm at. >> Just staying focused. It's kind of boring, >> you know? Nothing crazy is happening or whatever. >> Doing the repetitive things that need done. >> Yep. >> Yeah. >> But then still getting it done. >> Yeah. Well, the weight's going down incredible amounts.
- You're down to what? 20 pounds now. That's awesome. >> So, we're doing it. We're doing it. And you're you're still cranking away. High energy. Still high energy. You know, I I can I can only imagine because I was always high energy, so I can only imagine when I'm done with all this craziness. [laughter] Not too I'm too blast, but you know.
- >> Yeah. Yeah, you're going to be a fire plug, man. If you are a fire plug, then it's going to be full octane. Watch out everyone. [laughter] >> That's what I'm saying. You know, come back to the dance floor and be like, who is this guy? What the heck? >> I just I just ran a 26.2 mile marathon, I'll be all right, you know? >> Yeah.
- When you go back to dancing on the regular like salsa shaking it up some people like wow >> too hot to handle. >> Yes. And be like goodness how oh my goodness. But yeah know other than that it's been good plugging away. Uh one of the things that that you taught me was how can I be productive at work? Sometimes >> you can be really slow and such.
- That's one challenge that that that I've been I've been thinking about. >> Yeah. That's all I see is you like, "Holy cow." Literally any moment that I free in a day, I look at my calendar, it's like, "All right, what can I do? What can I create?" >> Yes. >> And this is a good phrase. I I've heard it from somewhere else, but you have to create more than you consume.
- >> Yeah. >> And if you're consuming, then it needs to be purposeful consumption that gets you somewhere, not just for the sake of checking out. Now again, there are times that we can have entertainment and just watch a movie and such, but that's all you do. Or if you're just scrolling endlessly 10 seconds at a time, you're being very wasteful with your life, unfortunately. This is not good.
- >> Absolutely. And and that's the that's a thing that that I'm going to be that's a thing that I am currently working on cuz right now I can't take my laptop at work which >> which hinders my productivity but then at the same time >> if I can watch home movies and entertain myself on my phone I can certainly figure out a way for me to to be productive that doesn't matter you I was just >> Well, you taught me co coach, I'm a student of you, man.
- You know, I'm telling you. >> Yeah, I appreciate it. This is fun working with you. We're going to keep cranking. >> That's right, >> coach. I'mma holl at you. >> Let's get you to bed. Signing off for this round table. Be well. Get some sleep and we'll catch you in text tomorrow. >> Yes, sir. >> Adios. Thank you for tuning in to episode 71 of Tripping for Health.
- As Danny reminds us today, it's not just about reaching the summit, but embracing the challenges, the grind, the journey between the beginning and the goal. That's what life is. Life is a journey. It's not a destination. And you need to enjoy the processes, the day-to-day life.
- And this is just a great reminder for me as well to do that. Stop, take a breath, look around, and enjoy. Whether it's adjusting your calorie intake, finding the right balance between social life and training, or simply starting and staying on track, focused on your goals. Remember that every step counts. Keep creating more than you consume and stay driven for your health.
- Now, just coming from episode 70, the last one about the five power protein breakfast. If you're still looking for five healthy ways to start your day, first meals, whether you eat breakfast or not, everyone in the world eats their first meal. It's guaranteed. And if we want to be literal like my son Levi, breakfast is breaking the fast.
- Okay? If we want to go from society, McDonald's says you need to eat breakfast before 10:30. But I eat breakfast or meal number one, anywhere from 8:00 until noon sometimes, depending on what's happening in my day and how I need to manage calories better. I have a free download link in the show notes that you can grab it.
- No email required. Just go. This is a premium edit. I spent a lot of time creating this thing, giving you exactly what you need from what they are, what the macros are, what the portions are, the a shopping list. It's very detailed and you can quickly observe it real fast to be successful with it. All right, check the show notes.
- This will these things will help you burn fat, build muscle, and balance out blood sugar levels. Until next time, keep pushing forward and be well.
