March 8, 2026
Ryan Lost 45 lbs by Skipping The Fad Diets (How He Did It, Family Man With 2 Young Kids & Work Travel) - 86
Most men struggle to lose fat and keep it off, and nothing feels more frustrating than trying every trendy diet or workout without results. Ryan’s story shatters that cycle.
After trying countless fads, he dropped over 45 pounds using simple, science-backed habits that fit his busy life as a dad and traveling professional, and he’s kept it off for months.
His secret? A flexible, sustainable approach to nutrition and strength that works in the real world.In this episode, Ryan reveals how he went from 265 pounds and frustrated with yo-yo diets to a leaner, stronger version of himself without sacrificing his social life or family time.
Coach Brian dives into the key mindset shifts, practical strategies, and skill-building tips that made his transformation possible. You’ll discover how focusing on real science, learning transferable habits, and maintaining flexibility can unlock lasting results, even with a hectic schedule and travel. We break down the mindset that keeps most men stuck and show you how to build habits that stick for life.You’ll learn the exact tactics
Ryan used to navigate social dinners, travel, and family outings without feeling deprived or guilty. How to balance nutrition, maintain muscle and strength, and turn small daily decisions into big, sustainable results. Plus, why learning the skills of mindful eating and portion awareness can change everything, forever.
This isn’t about quick fixes, it’s about mastering tools that empower you to stay lean, energized, and present for your loved ones.If you’re tired of losing weight only to regain it, and you want a proven, realistic path to lasting change, this episode is your blueprint.
Perfect for busy men who want to get healthier without sacrificing their family, social life, or sanity. Ryan’s story is proof that transformation is possible, sustainable, and actually enjoyable once you learn how.
Hit play to unlock the straightforward secrets that can reshape your body and your life.
Eating on the go is one of the biggest challenges for men trying to lose fat and stay in shape.
When you are busy, traveling, eating out, or grabbing food in a hurry, it is easy to feel like there are no good options.
That is why I created this Eating On-The-Go Guide.
It gives you a wide range of practical options that can help you make better choices, stay consistent, and keep moving toward your goals.
Follow this link to get the Eating On The Go Guide!
https://go.brianparana.com/eatingonthegoguide
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.
- Coming at you with an inspiring story about Ryan, a father or two. He travels a lot. He's in tech sales, managing a lot of contracts and client development relationships and Vegas conferences. This is episode 86 of the Driven for Health podcast. Today we're going to go through his story of dropping over 45 pounds of fat and talk about how strong this guy is and the goal to maintain this strength and muscle.
- Along the way, we're going to hear about some of the flexible approach that we use, some of the basics around nutrition that really helped Ryan succeed, and sustainable habits that got him to keep the weight off. He's successfully been able to stay stable for months after this interview. Kick back, take some notes, and look how you can apply some of these strategies to improve your life, your health, your fitness. Welcome everyone.
- This is Coach Brian. I'm talking with Ryan, one of my clients. We've been at it for a couple months, and I wanted to share his story. I think it's a powerful one for a lot of men to connect with. He's a father of two. He sells software and software sales and tech. I've actually worked with some of his other buddies because of good old word of mouth referrals and the progress that he's seen in our process together and we'll certainly go into that and why this time it works.
- And he really wanted to get his body back. You can tell this guy's got some guns here and so he wants to show these on the beach and just also to be around for his kids as well. Ryan, welcome to the call and tell us a little bit about yourself. Oh yeah, I appreciate you having me. So, yeah, like Brian mentioned, I'm uh I'm a father of two.
- I I work in the software sales field. I uh you know, been on this journey with Brian for a little over 12 months right now and and just saw a ton of results. So, you know, excited to continue on the process. Um I hit my initial goal and I guess we're we'll see where we're where we go from here. Yeah, we're we're gonna turn him into the the Hulk with that muscle mass he's got and he'll be looking super strong and and real good. All right.
- Well, what what were some of the results that we had together, Ryan? >> Yeah, I think um when I initially found you and reached out and started searching for a program that would work, I weighed about 265. So, I was kind of hitting my my peak weight, I would say. Um, right. You know, a lot of that has to do with, >> you know, busy with work, two little kids, two and one year old.
- Um, and just the time, right? There's not a lot of time. You know, now 12 months later, um, I'm hovering just under, you know, 220, which is >> a good weight for me. And my initial goal was, you know, to be under 230. So, that's where we're at. And, >> yeah, >> you know, I guess we'll see where where we go from here.
- But, you know, super happy with the results. I haven't had, you know, that much weight loss. and you know with anything I've ever tried. So >> I think it puts us at about 45 lbs give or take. >> Yeah, 45 altogether. So >> yeah, that's incredible. Not only >> get it off, but to keep it off. And what were you trying on your own beforehand that just didn't connect the dots for you? Yeah, probably everything that people have seen on social media, you know, from keto diets to to running to fasting to, you know, all the all the trendy stuff. And uh, you know, you'd
- lose a few pounds here and there and, >> you know, it'd shoot right back up, you know, if you ever if you ever cheated on it at all. So, >> Oh, yeah. >> You know, there's no consistency. I mean, I could always get five or 10 pounds off and and nothing really stuck. And so I I really wanted to, you know, go find an expert.
- You know, I just started digging some around and you and I didn't even know each other before, right? I just, you know, quick Google search and found your page. I I saw a ton of ton of customer references that were really good ones. And >> that that drove me kind of gave you a call.
- And then when you kind of broke down your process and your program, it >> it kind of resonated with me. So I I gave it a try and here we are, you know, 12 months later and >> still at it. results are where I wanted them. So, >> yeah. >> What were some of the processes that were different from some of the things that you tried in the past? Like, uh the the the no carbs, the running? Like what what seemed to click for you? >> Yeah.
- You know, at the end of the day, I think it's uh it's really math, right? It's just like, you know, calories in versus calories out. And, you know, my my problem was it was it was always like highly highly restricted, right? So like zero carbs or like no eating before I don't know one o'clock, right? And then um >> you know with having two little kids and you know being kind of in the prime of my career traveling things like that, that restriction doesn't help a lot.
- So your program, you know, offered the flexibility to, you know, continue to go take my kids out for ice cream or take a client to lunch and and not have to look weird with like nothing on your plate, but you know, just being mindful of how to build that plate so that uh, >> you know, the math checked out, right? Just do it consistently and it wasn't >> honestly it wasn't it wasn't extremely hard either.
- That was >> was a it was something I can do for obviously now we're 12 months in and >> hasn't been an issue. >> Simple as easy gets done. And when you have it like that that allows for the process to be repeatable regardless of the other extenuating circumstances you have. Young kids, I have four of them. I've been there, done that.
- Our first pair were 15 months apart and I opened a business, a gym. I started my first gym at that time. It was bananas trying to manage all that stuff. I I That's one way to go about it. I I would not do that again though. You travel a lot too. You were just in Vegas for what a week for training and they had you open to close and work, but then also client meals and such.
- And what were some of the the the the the tips and tricks that you used to not fall victim to the the the circulating snack cart that gets passed around or having endless opportunity to whine and dine and and drink your corors light and all. >> Yeah. Yeah. So I think um you know I think one of the things about your program is is you learned a skill that you know you could apply to everything in your life right so like >> right >> learning about you know what to put on the plate from loading it up with vegetables to fill you up and being
- mindful of what you know carb you know I guess size looks like right so to know like hey this is x amount of carbs and then be mindful of kind of like the proteins you put on your plate people will see this when they when they dive in, but you know, knowing the the ratios of, you know, protein to fat. So, over time, you know, I know initially I'm I'm working really closely with you, you know, sending a picture of every single meal and saying, "Hey, what does this look like?" And >> I think as I, you know, progressed, I
- developed that skill to where I can I can recognize on my own. And, you know, I can quickly say, "Hey, >> lunch is that's a 7 chicken breast. there's half a cup of rice and there's three cups of vegetables and yeah I know at the track still yeah to answer your question doing that on the road it's being mindful of that stuff and being mindful of you know what that plate looks like and then you know if if lunch is calling 900 calories and I know I've got x amount left for dinner and you know just be consistent with that so
- >> right >> learning a skill >> it's it's a transferable skill the things that we did I always say this right is what we do in two weeks we do in two months, we do in two years. We're stacking lifestyle behavior changes on top of just sciencebacked information around nutrition, around fitness, and then we have to thread it through the needle and and get it to all work for you in the craziness of your life, for anyone else's life.
- And and those are I guess where the real coaching has come into play over thousands of conversations over the last 23ish years or something that I I can hear and listen to what the client needs in your case with around you travel young family and you still want to maintain muscle mass and strength, right? What's been going on with strength while we have lost 45 pounds? Because I know that that's hasn't changed much.
- >> It really hasn't. I mean, you know, I would say, you know, if I if I went on a a keto diet in the past, I like to lift weights. I like to do it a couple times a week, maybe >> four or five, right? And then, um, if I would go on a keto diet, my strength would just kind of, >> you know, completely tank, right? By the end of the >> couple weeks, I was, you know, going from what I could do 10 reps, then I was down to like three or four.
- And, you know, with you, I'm, you know, maintaining the really the same thing the whole time. So down 45 pounds, I can still >> push around the same amount of weight I I was at 265. I But I'll say this, I I can run a lot better. What used to be a struggle to run, you know, maybe called three miles, you know, it's really not anymore because you don't you're not carrying on that that weight vest of fat, I'll call it.
- >> 45 pound weight vest is it gets heavy pretty quick. >> Yeah, it makes a huge difference. So, >> I would say shrink hasn't dropped at all and you know the running has gotten a lot better just because I'm not carrying around the excess weight anymore. So, >> and and right now you're keeping up with diapers and bedtime routines and all, but in the near future you're going to be running around chasing balls and and taking kids to events and activities and stuff because that's the type of father and and family that you have and you'll
- you'll need that energy to keep up with them. Yeah. >> Yeah. >> When it gets further, my son, both my kids, we went on a three- mile run with Levi and Everett yesterday, three miles. I was able to give up. Unfortunately, they are faster than me now. It's sad to say running. I have ran marathons and all, but running isn't say my strongest suit as it once was in the past.
- I still can run, but I I do a lot more weightlifting myself. But it was nice, hey guys, you want to go run? and we just took the nice summer night, blue sky, sunshine, and and got our sweat on and just spent some time together. And those are some connecting bonding moments that you'll have as a father with your kids that you'll be able to leverage for years to come.
- And your kids will always always know you as a healthy individual that took care of themselves and was able to be there for them and help them do things and even move furniture when they're, you know, in their 20s or something, right? like, "Hey, Dad, I need some help. So, I need handy Dad. Come over.
- Need you to move some things." And you'll be able to show up and help them, which is part of being a father, I find. For sure. >> 100%. I think it's, you know, it's really just about kind of setting the right example for your kids. I mean, you know, if I'm if I'm not doing it, how can I tell them to do it? If I'm not eating right, I'm not taking care of myself, then >> then why would they? you know, maybe they choose to do it on their own, but if I can set them on the right path, then um you know, I have a lot more, I guess, say in in what they're going to
- do. So, >> right, the congruency matters in fatherhood, and business, I imagine that being able to show up with energy, being productive, you can get your job done, show up, people, you know, respect you. Obviously, you've referred a number of other men over and they look up to you. They they see you as a a fitness figure in a sense that's successful and that's that's really great.
- >> Absolutely. >> So speaking of that, if if you were to talk to Ryan back in the day, 45 pounds heavier or some other people in your circle, what would you tell them about the process or the advice or the things that they should do to get them in a better position? >> Yeah, you know, I would say this. I mean, the world of fitness nutrition advice is a really crowded market.
- >> You know, if anybody has Instagram or, you know, any of the Tik Toks or things like that. I mean, you you can't scroll more than 30 seconds without finding somebody with an ad on >> on their program. I think that the problem is like because we see that so much, we just think, >> you know, all all those programs are just, you know, they don't work great.
- Like it looks cool, it sounds cool, but, you know, it's never going to work for me. And um you know that's why and I'd never followed one of those but I would say you know like with you um and that's why it's all references right that I I've been sending over it's people that you know I've worked with a long time they trust me.
- I wouldn't send them to something I didn't believe in >> and um yeah I mean it works and you've seen the results from those from those people. It's they've all had results. You know I've seen three or four friends that I've sent your way lose 20 to 30 pounds and >> they've all done it. I don't think anybody's failed.
- So, um, what I would say to those people is, >> yeah, I mean, your program works, but it's not just that. It's like you're learning a skill so that you don't really go back into that trap of, you know, where you were before. It's not like, I'm going to take, you know, three months, I'm going to lose 20 pounds and then look good for the summer and then then gain it all back.
- It's, you know, it's a skill that you've you've learned and and now you're mindful, you know, forever. I've been able to keep the weight off now. I think I got down to this weight maybe six months ago and had no problem maintaining it for the last six months and right >> I don't see myself ever getting back there.
- So that's what I'd say is yeah program works. You're going to learn something. It's a transferable skill. Yeah. I just >> I appreciate that. >> High reference. Yeah. >> Yep. Yep. You will get results. >> Yeah. That's the way it works. >> So excellent. Well, if you've been inspired by Ryan's story or things that we've talked about today, you consider reaching out.
- I run a men's group, the call to rise, where we bring to like-minded individuals like Ryan you're going to be hanging out with to have a strong connection in the mind, the body, and be able to facilitate over 100 days to help not only lose weight, but be a better man, too. I think it's all it's it's not by coincidence that these things level up together and that we can form our initial bond through fitness and taking care of ourselves and eating better and and doing those things and then that unifies us even stronger to fulfill on the goals and to maintain
- them sustainably long term with a family with all the responsibilities that you have. So check us out and I appreciate your time, Ryan, and I thank you for watching and and off we go. So have a wonderful, wonderful day and we'll catch you in the call to rise. That is a wrap. I hope that you enjoyed Ryan's story, how he shared about all the challenges that he faces every day with young family, with travel, with the things that make up his day-to-day life, and you identify with someone because that's who I'm talking to. a bunch of Ryan's.
- Even on the eating on the go guide, which was episode 79, I referenced Ryan. He was the guy that I had in mind going through the different types of food situations and scenarios. So, you can not only go back and listen to episode 79 of how you should eat on the go, whether you're at home, you're traveling, you're fast fooding, family dinners, whatever, but you also can download the guide.
- I'll have it in the show notes for you to be able to do so as well. So, check that out, too. Remember, sustainable change is about building habits and fitting it into your everyday life. We want to skip the fads, the diets, different things that get you stuck. They do not work and they are just a trap for you ultimately that says that that that gives you the wrong impression about what fat loss looks like and weight maintenance looks like too.
