June 23, 2026
How Men Over 40 Finally Lose 20+ lbs in 100 Days - 115
YouTube One guy inside The Call To Rise is down 30 pounds so far. Coach Brian puts it in real terms: that is three watermelons off his body. This training breaks down the exact three-step system that got him there.
(Do you already know what to do but keep not doing it? See the three-step system that fixes that at www.thecalltorise.com)
Coach Brian breaks down how men over 40 can approach fat loss, fitness, nutrition, energy, focus, and productivity without turning their life upside down. The goal is simple health done consistently. Better workouts matter. Better nutrition matters. Daily movement matters. Stress management matters. But the real win is learning how to make those things work inside a busy life.
Watch the video on youtube: https://www.youtube.com/watch?v=tFJ2giMcr1U
This episode walks through the kind of health system that helps driven men lose belly fat, improve energy, protect focus, and show up better at work and at home. When your body feels heavy, your energy drops, your focus slips, and your business performance can take a hit. When your fitness, food, sleep, and daily habits are handled with structure, work-life balance becomes much easier to protect.
If you keep saying you already know what to do, but you are still not doing it, this episode gives you the simple framework behind The Call To Rise 100-Day Fat Loss Challenge. It is built for career driven family men who want to lose weight, improve men’s health, rebuild confidence, and stop letting their health fall behind their business, family, and future.
Main topics in this episode:
- How fat loss affects energy, focus, productivity, confidence, and business performance
- Why men over 40 need a simple system for fitness, nutrition, steps, and accountability
- How to approach losing 20 or more pounds in 100 days without extreme dieting
- Why daily movement and 10,000 steps can change momentum
- How two to three workouts per week can support fat loss and strength after 40
- Why nutrition structure matters more as men get older
- How meal timing, protein, vegetables, hydration, and calories fit into real life
- Why information is easy to find, but implementation is where most men need help
The Call To Rise is a 100-day fat loss challenge for driven men ready to take their body back. It combines strength training, personalized nutrition and real accountability. Most men drop 20 to 30 pounds and rebuild the confidence that comes with it.
This program also works if you are dealing with high blood pressure, high cholesterol or Type 2 diabetes. It was built for those men too. Many men see those numbers move in the right direction alongside their weight loss.
Inside the program you also join a Brotherhood of men doing the same work. Together you build a body you're proud of and start leading like the man you already are at work.
This is your wake-up call to rise. Learn more and apply at www.thecalltorise.com
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've got a hundred problems today. Work problems, money problems, kids, schedule, your email inbox, or even your iMessage inbox like I have. Lots of text messages. But, you're good at solving problems. That's the best part, and that's probably why you're successful. Here's one problem that doesn't care how good you are at job or being a parent, a father, a husband. It's your health.
- And here's the thing that nobody tells you in your 40s, when that becomes the problem, it doesn't just get in line and start fixing itself. It starts to multiply into other problems, bigger issues. All of a sudden, your doctor says, "Hey, I'm going to put you on medicine cuz your blood panels don't look good.
- And FYI, guys, once one medicine comes into play, multiple medicines start to become more likely and increase in your risk of poor health and other health issues coming up. Today, I'm going to give you the exact three-step system I use with my guys in my program, the Call to Rise 100-Day Fat Loss Challenge, to help them lose 20 plus pounds in 100 days.
- We don't do crazy fad diets. We're not punishing workouts in the gym. And we're not going to pretend like this is a fad diet fast type thing. It's just going to be three simple steps laid out exactly the way you need. Be ready to take notes because I literally laid out with no holds bars back in a sense, so that you get the most out of it. Let's jump in.
- Welcome, gentlemen. This is for family men who are in their 40s, maybe 50s. They're career-driven, and they finally want to lose 20 plus pounds in the next 100 days while drastically reducing your risk of having a dad bod without doing restricted diets or punishing workouts. You want to #noheartattacks? If you're in your 40s, you might be 50% done with this life or even 80% or we want to make sure that we're protecting against all areas of health, not just the way you look, but what's under the hood in a sense. We also avoid
- a midlife crisis. Let's not do that. Let's evolve into something better. You are here because you want to stop being tired of being overweight. You want to lose weight the right way. You want to get rid of high cholesterol, high blood pressure, and any other potential chronic illnesses that you might have.
- Think of what family-related illnesses you might be sustaining to. Think of diabetes, a heart attack, heart disease. All these things are real and they will impact you and you'll see it in the next 5, 10, 20 years. Unfortunately, might even have people around you starting to pass away. You want the right workout plan, the right nutrition plan that manages all the busyness in your everyday life.
- And you want to be able to implement it into your lifestyle. That's whole goal. I always say this. I love this saying cuz it's true. We have so many problems every single day. But when you have a health problem, you have one problem, guys, and it's time for a change. Now, I had this one idea. I've done so many of these trainings time and again and the question popped in my mind, how many men can I help with this one video? Sure gold from coaching thousands of people over the last 23 plus years that popped in my head and here is what we
- got. So, who am I? I'm coach Brian Perna, born in Akron, Ohio, still live here, marathon runner, fortunately got Boston in, race triathlons, own CrossFit gyms, done a lot of strength training, I walk my dog with my wife, and she's my high school sweetheart. We've been married for 19 years at this point.
- Four kids, three boys, one girl. My oldest just started driving. It's crazy. We love travel. We've been to all 50 states, multiple countries, continents. We love food. We love animals. We have four cats and a dog. There's a lot of us here. And cool two cool things. Sofia Areneoso, an Olympian. We worked together in Tokyo and Paris.
- And then I took one of my personal training clients way back in the day in 2011 to the CrossFit Games, Betsy Finley. We actually went three times. She got first, second, and eighth place at the age of 60. I've transformed thousands of lives, and I'm here to do the same because this is what I love to do. Here's just a small example of guys that I've helped a very, very subtle, small amount. If they did it, so can you.
- And they all have stories. They have names. They have strengths. They have weaknesses. They figured it out, but they took action. And the things that I'm going to share are revealed here in a moment. So, back to the one idea, fat loss in your 40s isn't willpower, motivation, or even suffering through crazy workouts.
- What it is, it's about systems, processes, building a lifestyle that works best for you and a busy day-to-day life. You've probably heard these things in your 40s, 50s about getting in shape and losing weight. Let's jump through a couple of them. Crazy diets, punishing workouts, taking care of myself is actually selfish.
- Yeah, most guys don't realize that if you're actually in poor health, here, actually doing a disservice to your family. Being healthy, being happy, and being confident in your body actually gives more back to your family. You just need more discipline, willpower, motivation, it's not going to be there.
- We need again systems, processes, and an environment that works. I don't have time. That's what everyone says. They're in quotations busy. Well, we need to make sure that we're doing small specific things that make momentum happen and start to actually create real transformation for you. I'll start when work slows down. Good luck. I hear retirement is even busier than a normal everyday life.
- I'm in my 40s, I realize how fast time flies by and it's crazy. I put my head on the pillow, holy cow, I'm here again. What happened to the day? So, life's speeding up. I love this one. I already know what to do, I just need to do it. Well, if you did the things that you knew you need to do, we wouldn't even be here.
- You would be focused on other problems and finding solutions to them, but here we are. Coaching, accountability, structure, routine, turning knowledge into action is what I am all about and do a really good job at. Now, the real truth of transformation is every year after your 40s, you're losing 2 to 3% of your metabolism or muscle mass.
- You are going to lose that over time. We want to preserve it as much as possible. We don't need magic pills, supplements, we don't need to do crazy lifestyle overhaul. We're looking at minimum effective doses. The What are What are the three to five things that are going to move the needle the most? 90% And lastly, you don't need to skip out on pizza night or happy hours or vacations or get up at crazy hour because that's just not what it is.
- Now, the meat and potatoes, so to speak. This is the exact system I use with my guys in my program, The Call to Rise. They use this everyday to lose 20 plus pounds in 100 days or so, and they it it works. We don't need to overcomplicate this. Here's some examples more. These are messages that I share with my guys.
- I'm in heavy communication with them, and you can see they they actually make a lot a lot of progress. So, the one guy is down 30 pounds. That's three watermelons. Could you imagine walking around carrying three watermelons? Well, chances are you probably are. I've made this training as simple and easy as I can.
- Take notes right now. We're jumping in. Step one, these are the basic things that you have to use all the time. 10K steps, two to three workouts in a week. I gave you some right here. There's a hat home workout, a gym workout, and if you want some of these protocols, they're in the Rise 72. It's a three-day kickstart that again is free protocol that you can totally use and coincide with this as well.
- There's some text support and and and all in there as well with me. But, check it out if you're interested in that link. The next thing you need to do is nutrition. This is I go heavy and hard in nutrition cuz most guys will work out, but they don't understand food. They used to be able to eat whatever, and now they can't.
- We need 100 oz or more of liquid. You need anywhere from 1,600 to 2,000 calories depending on your body size. As far as if most guys are going to eat about 1,800 and thrive, 1,800 and last, 10K steps or more makes a lot of progress, a lot of sense. As far as meal frequency goes, we're looking to have structure around three to four meals.
- That's honestly what most people are ever going to eat all the time, whether you call it a snack or a lunch or dinner, whatever, late night. Three to four times you're eating. About three to five hours apart because after five or six, seven hours, you're getting hungry, hangry even, and you're going to end up overeating because you're probably not prepared around having food prepped or be ready or even think about what am I eating next.
- And on average, if we were to say equally split it about 400 to 500 calories is going to work really well. Again, some of this protocol is in the Rice 72, but I'm literally laying it out here. If you do macros and track calories, here you go. Take a screenshot. This is where the second or third layer deep into the process works and educating yourself around what's in the food that you eat.
- How do we build meals? Well, here is what the majority of the meals, say that 90%, 80% of the time you need to have to make major progress. 6 to 7 oz of a protein. There's some examples. Three to four fistfuls of vegetables, literally lots of vegetables. There's some examples. And then about a cup of a starchy carb.
- You do that three times a day, you're going to be good health. Again, this a little bit deeper protocol in the Rice 72, but I'm laying it out here. And if you want more of a high protein meal Google Doc that I can give you to you just have to say, "Hey, I want your Google Doc with the high protein meals." I'll send it right over because it's not information. You can get that anywhere.
- It's implementation and that's so important. I love this picture. It really gives us the light of what we're doing. We have a quarter protein, a quarter starch, and half the plate full of a what I call fiber carb or a vegetable. Works amazing. So, if you Again, if your meals look like what's on the the here, it's going to work for you really really well.
- Now, step three is the simple, but now we're at the not easy part. It's fitting into your day-to-day life. All right, that's on you to figure out. Now, I that's where I come in and that's where I work my magic and have done I've literally had thousands and thousands of conversations even more text messages helping people figure out how to implement the stuff into their day-to-day cuz it is simple.
- Literally, those things are the basics that you need to do. My goal for this video, this training for you specifically is that you take this information and apply it and come back to me in a couple weeks and be like, "Brian, this was amazing. Transform transformative. I'm seeing my body melt away.
- " And I will high-five you through the the DMs, as they say, and congratulate you for taking action. But, if you're that person, "I know what to do, but I'm not doing it." then we you here's the path that I've just shown you. You know what's possible. You know how simple it can be to actually make real success. But, you've already started to get some real value out of this, I hope.
- And like literally, these are the meat and potatoes of how I coach my clients and get great success on repeat. But, let's be honest. It's not what the thing is, it's how to actually do the work. That's what it is. And you don't want more information. Again, Google I all this stuff will do that, but it's not going to put it in a package that makes sense for you to actually get and see the results you're looking for.
- Here's some scientific studies. We see that people regain weight after they've gone lost and they they lost a bunch of it. And they go through this cycle of losing and gaining and losing and gaining. Maybe you've been in that cycle, too. You will regain it if you don't have better processes, structures, routines, habits, awareness around what you're doing.
- And you see the meta-analysis, a large study that says 29 of them were studied that over half of the people lost their weight within 2 years, they regained over half of it back, and in 5 years they gained 80% of the weight back. That's sad. And in our American culture, it's not a weight loss issue, it's a weight maintenance issue, and that's what I'm here to create.
- Now, check this study out. In 2012, this study showed that the people lost over an average of 9%, 10% of their body with in this short time frame of 24 weeks, and they did it while having a coach. And people in a peer group, like you go to the workout class and your buddies are there and and they were effective, but not nearly as effective as working with a professional.
- And why does [clears throat] that work? Well, here's a couple highlighted things. Personalized accountability, behavior change, systems and process of how to get that support in your every day. Motivation and psychological and physiological components to this. There's tailored feedback. Literally, I am best and my my coaching works best when you're getting results.
- Physical activities increase, there's ability to understand technology. And here's some more examples of not only the guys that have changed and transformed, but the things that they learned along the way. And that's so important from obviously reducing belly fat, better time management, learning how to eat food, eat the right foods in the right time at the right amount.
- Being really accountable, radical accountability to you and the other guys that are in the program and in getting energy. Who can't do with more energy? The call to rise, that's the program and what is it? Well, it's a 100-day challenge. You are our goal is to lose 20 plus pounds of of weight.
- Maybe you don't need to lose weight, but you want to get better and healthier and understand nutrition. Great. The goal is like let's radically change our bodies. There's a custom meal plan for each individual person. You have a template that I just showed you of what it is, but then you and I would actually go through the process and understand what to do, how to do it.
- There's custom fitness plans as well that I break it down what's going to work best for you. Not everybody is the same and they have different situations. More kids, less kids, travel a lot, don't they? Work a lot, they might not work so much. It's It's everyone's individual. But we come together collectively. There are weekly challenges to keep you engaged and excited and and do different fun workouts.
- Quarterly assessments with me that are going to ensure that you're getting the results that you want and need. That's so important that we tailor this approach and you have a hand-in-hand processes and systems and support along the way. That's where the brotherhood comes in. All the other like-minded guys that are driven and successful in career and family, but haven't figured out how to make success work in their bodies.
- That's the sad part. Highly successful guys, but they're still 40 lb overweight and so glad you're going to use all that retirement on taking care of your body and health care. Let's not do that. So, the brotherhood has your back as do I. There's a money-back guarantee that if you do the work and still don't get the results, you get your money back because that's how much I'm invested in the guys that I work with and the processes we go through.
- Radical support accountability through me. I've been doing this for 23 years. This is the only thing I've done in my whole career is help people improve their health. There's the website on that little phone there. You can go to thecalltorise.com and check it out. There's so many questions, so many answers on that.
- If this sounds appealing and you do want some extra support beyond just being told exactly. I gave you pure gold on what you need to do to be successful the rest of your life. If you need some support figuring out how to do it, check out the website, thecalltorise.com, and hopefully I'll see you there.
- There will be a a Why am I glitching here? There's going to be a a form that you'll fill out to go through and fill out, and that's something that you and I will then talk through on a phone call. There is a way to schedule with me as well to better understand your situation, make sure that you are a good fit for the program, and I'm a good fit for you.
- That's super important cuz I don't just bring anyone in. It's selected people that I believe I can help the most. And hopefully that's you. thecalltorise.com. Hopefully I'll see you on the inside. That's the system, guys. Step by step gets it done. On in Oh, what they say, inch by inch is a cinch, mile by mile will take a while.
- And we need to get you steps in every day, protein first meals, and a simple plan that implements into your everyday life, regardless of however busy you are. Most guys put weight on slowly throughout their 40s and 50s. Think of it like this. A quarter pound of weight gained in a week is 1 lb of weight gained in a month.
- That's 12 in 1 year, 25-ish in 2, and you are overweight and on your way to having something come up in your health with potential risk of chronic illness or just getting hurt or your knees aching or you moving a lot slower. Brain fog, all those things start showing up. So that becomes a big problem in the long term and if you can't manage weight maintenance, you have really big issues.
- There's so many guys can lose weight, they can't maintain it and that's something I've gotten really good at over the last what 23 years doing this. That's why I wanted to make sure you understood some of these things. Let's not put it off, don't delay. You have to take care of yourself because when we get to our 60s and 70s, good lord, the average life of a man is 76.
- We'd love to push through 80 with high quality of life and not be taken out by some form of a poor health issue that you could have changed and not had happened to you if you would have just taken better care of yourself. You will have to deal with poor health issues at some point. Now, you probably know a lot of the things that I covered today.
- I've shared it multiple different ways in different times throughout the last what 100 and 15 Driven for Health podcasts and the critical point that most people aren't doing is putting it into their schedule. They don't actually plan it into their day or their life and that ends up being a challenge. Now, if you need some help, that's what The Call to Rise is all about.
- You can visit the call to rise.com and take a spot on the Men's 100-Day Fat Loss Challenge and check out episode 53 or 43 or 34 or what the last one was Mike at 113. He was 59, lost 17 lb of fat and 12% body fat. That was a significant in point of interest here is because Google says you should only lose .
- 1 Excuse me, 1% at most a month and this guy was losing .75 a week. I think it was just phenomenal that he was able to fit it into his everyday life. All right, off we go to the next one. I have a guest on 116. Tim talking about why buying a business might be some of the best thing for your health.
