In this episode of Men of Influence, host Tim Holloway welcomes Marwan Killu, a health and fitness coach specializing in helping men with fat loss, muscle building, and mindset improvement. A former "fat boy" who struggled with failed diets, Marwan found his passion by transforming his own health and then guiding family and friends to do the same, eventually turning it into a career. He defines a healthy body as one that allows you to enjoy food, socialize, and maintain a good physique without extreme restrictions. Marwan shares his past experiences with unsustainable fad diets, like the "Extreme Fat Loss Diet," and contrasts them with sustainable habits that prioritize balance over deprivation.
Marwan emphasizes that sustainable fat loss comes from building habits like eating protein-first meals with vegetables to stay full, reducing reliance on processed foods, and tracking calories initially to understand food’s impact. He advocates walking as an accessible, low-impact way to start physical activity, noting its mental health benefits in reducing stress and boredom-driven overeating. By avoiding restrictive "I can’t" mindsets, Marwan encourages men to focus on small, consistent changes that naturally lead to fat loss without feeling oppressive, fostering a lifestyle you can maintain long-term.
Key Takeaways:
Sustainable Health Over Fad Diets: Avoid extreme diets like 75 Hard; focus on habits you can maintain, like protein-first meals and walking.
Protein and Veggies First: Eat protein and vegetables to stay full, naturally reducing overeating without restrictive rules.
Track Calories Initially: Use apps to track calories for a few months to learn how food affects your body, then eat intuitively.
Walking for Body and Mind: Start with walking; park farther, take stairs, or schedule walks; to boost physical and mental health.
Actionable Step: Eat protein (like eggs or chicken) and vegetables with every meal to stay full and reduce processed food intake.
“Load up on protein and veggies first, and you’ll naturally eat less of the other stuff without feeling restricted.” - Marwan Killu
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