Fat‑Loss Blueprint: Calories and Macros

Dan suggests maintenance ≈ bodyweight×15, protein at 1 g/lb, fats ~30%, carbs around training and progressive deficits.

Play episode from 01:21:29

chevron_right

Transcript

chevron_right

Transcript

Episode notes

In this episode, my guest is Dan Garner, a renowned human performance coach behind UFC champions, Olympic medalists, and CEOs. We discuss how he bridges the gap between sports science and real-world coaching. Dan explains constraint theory — finding the single bottleneck holding someone back — and walks through the blood markers he uses to find it, including why a 20% testosterone swing can be pure noise, why vitamin D has no usable reference change value, and why the omega-3 index is the most honest marker he tracks. We cover his three-step approach to fat loss, diet breaks, low energy availability, hypertrophy clusters, deload strategy, and an evidence-first framework for evaluating peptides. This episode is for anyone who wants to measure what they're doing and adjust it intelligently rather than guessing.

Show notes: https://www.performpodcast.com/episodes/dan-garner-how-to-reach-your-fitness-goals

Sponsors

Momentous: https://livemomentous.com/galpin

Eight Sleep: https://eightsleep.com/perform

David: https://davidprotein.com/perform

LMNT: https://drinklmnt.com/perform

Chapters

(00:00:00) White House UFC & Ronda Rousey's Return

(00:06:14) Dan Garner's Coaching Career & Health as a Performance Constraint

(00:11:19) Build a Better Schedule: Daily Review, Preparation & Consistency

(00:23:22) Results vs. Activity: Measurement, Progression & Deep Work

(00:35:29) Evidence-Based Coaching: Science, Context & Critical Thinking