Going from 25% to 12% body fat will completely transform how you feel, perform, and how people perceive you in business and life.
I'm Adrian McDonnell, and I've coached over 803 professionals across 5 continents, helping busy working men like Aidan, Johnny, and Cathal lose stubborn belly fat and keep it off.
In this episode, I break down the exact 8-step system we use with our clients to achieve this transformation in 9-12 months.
🎯 What You'll Learn:
Connect with Adrian:
👉 Follow Adrian McDonnell on Instagram
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application
Most people know how to lose weight — but very few know how to keep it off.
In this episode, I break down what really happens to your metabolism, hormones, and hunger when you diet — and how to transition out of a fat loss phase without regaining the weight.
We dive deep into reverse dieting, diet breaks, and the exact process I use with clients to rebuild calories, recover hormones, and set the foundation for long-term success.
You’ll learn how to know when you’re ready to reverse, how quickly to increase calories, and what key metrics to track — including the 1–2% bodyweight guideline that signals a healthy rate of gain.
We also cover how to identify when you’ve earned the right to start a lean bulk (usually around 12% body fat), why most people bulk too early, and the biggest indicators that you’re doing it correctly — better performance, more energy, improved sleep, and strength gains without excessive fat gain.
By the end of this episode, you’ll know exactly how to move from fat loss → maintenance → muscle gain with confidence, while keeping your results and metabolism in check.
Connect with Adrian:
👉 Follow Adrian McDonnell on Instagram
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application
Have 20+ pounds to lose and tired of the weight loss roller coaster?
In this hybrid podcast/YouTube video, I break down my complete 4-Phase Metabolic Priming Method that has helped 798+ entrepreneurs and busy professionals lose weight sustainably without destroying their metabolism.
🎯 What You'll Learn:
✅ Why traditional diets (keto, IF, carnivore) wreck your metabolism
✅ The 4-phase system that rebuilds your fat-burning capacity
✅ How to lose weight while eating MORE food (not less)
✅ The "10% Rule" that prevents metabolic damage
📩 Want my FREE Metabolic Priming Diet Plan?
Message on Instagram (Adrian_McLifestyleFitness) “Metabolic Priming YouTube.”
Most busy professionals don’t love the gym, but they know they need it. The key isn’t spending more time — it’s understanding what really matters for results.
In this episode, I break down Dr. Eric Helms’ Muscle & Strength Training Pyramid, a framework that explains what truly drives muscle growth and fat loss.
From the fundamentals of adherence and volume, to progression, exercise selection, and even cardio, this is your complete guide to training smarter, not harder.
You’ll learn how to avoid junk volume, how many sets you actually need each week, the difference between training to failure and leaving reps in reserve, and why picking the right exercises matters more than copying Instagram workouts.
We’ll also cover rest periods, tempo, and how cardio fits into a strength program without sabotaging muscle growth.
Finally, I’ll share how we use Metabolic Resistance Training (MRT) with clients — a method that combines the best of strength training and conditioning so you can look good, feel good, and perform at your best.
And I’ll show you exactly how to structure a 4-hour-per-week plan that works even if you’re time-poor.
By the end of this episode, you’ll know exactly where to focus your effort in the gym, how to balance lifting with cardio, and how to build a body that’s lean, strong, and built to last.
Connect with Adrian:
👉 Follow Adrian McDonnell on Instagram
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application
Most busy professionals want to lose belly fat, build muscle, and feel more confident, but they often get lost in the noise of fad diets and conflicting advice.
This episode breaks down everything you need to know about nutrition in a simple, sustainable way that actually works alongside a demanding career and family life.
I start by looking at food environment and why it matters so much for long-term success.
From there, I explain calorie balance and why the calorie-to-protein ratio in your food choices makes all the difference when it comes to body composition.
You’ll learn how to estimate your calorie needs, why protein is the cornerstone of your diet, and practical ways to hit your daily targets.
We also cover carbohydrates and fats and how they fuel performance, as well as fibre and micronutrients for health and satiety.
I go into meal timing around training, what to prioritise before bed, and the handful of supplements that are actually worth considering.
To make it practical, I walk through lifestyle habits that scale:
By the end of this episode you’ll have the clarity and confidence to approach nutrition without overthinking it, so you can finally build a body you’re proud of and sustain it without burnout.
Connect with Adrian
Follow Adrian McDonnell on Instagram
Checkout Adrian’s YouTube Channel
In this episode, I’m joined by Dr. Martin Refalo — researcher and evidence-based coach — to break down the science of building muscle efficiently.
We cover everything from the minimum effective dose for hypertrophy, to whether you should train to failure, and even how running and cardio impact your muscle growth.
By the end, you’ll know exactly how to train smarter, not harder, and finally build a body you’re proud of — without burning out.
Topics Covered:
By the end of this episode, you’ll understand the real levers that drive progress and how to apply them to your busy lifestyle.
Where to Connect with Dr. Martin Refalo:
Where to Connect with Adrian:
👉 Instagram:
In this episode, I break down exactly how I went from 87.5kg to 80.3kg in 103 days.
🔥 What You’ll Learn:
✅ How I trained to build muscle (not just burn calories)
✅ My 2,700-calorie Metabolic Priming Diet that actually kept me full
✅ How I tracked progress without becoming obsessive
✅ How I increased my calories from 2,700-3,400 without gaining weight
Whether you're a busy professional, business owner, or just want to feel good shirtless again — this episode will help you start strong and stay consistent.
📩 Want my FREE Metabolic Priming Diet Plan? Click here
📩 Want my 3 Day Total Body Training Program + Workout Template? - Click Here
📲 Follow me on Instagram (Adrian_McLifestyle Fitness)
📲 1:1 Coaching Application
Most busy professionals believe their metabolism is “broken” or that fat loss becomes impossible after 30. But is that actually true?
In this episode, I’m joined by Dr. Eric Trexler — researcher, coach, and expert in metabolic adaptation — to break down what really happens to your metabolism during fat loss, why plateaus occur, and what you can do both during and after a diet to sustain results.
We dive into the science of how your body conserves energy, adjusts hunger, and adapts to calorie deficits — and then translate that into clear, practical takeaways you can apply even with a busy lifestyle. Whether you’re training 3–4 hours a week, stuck at the same weight despite eating “poverty calories,” or worried about regaining after a diet, this episode will give you clarity and confidence.
Topics Covered:
Metabolic adaptation is real, but it’s not a roadblock.
By the end of this episode, you’ll know exactly how to work with your body — not against it — and sustain results without wrecking your metabolism.
Where to Connect with Eric Trexler:
Where to Connect with Adrian:
👉 Instagram: @AdrianMcLifestyleFitness
👉 Learn about 1:1 Coaching
On this episode:
Show Links:
Follow Alex Bush on Instagram
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Subscribe to The Physique Development Podcast
1:1 Online Coaching Application Form
In this episode, we break down five nutritional principles for getting lean — whether you’re an athlete, a busy professional, or simply looking to improve your body composition without sacrificing health.
1. Improve the Quality of the Diet to Create a Calorie Deficit — Not a Nutrient DeficitMany people cut calories and lose weight, but they also lose out on essential nutrients.
Brandon explains how to choose whole, minimally processed foods that keep calories in check while still providing the vitamins, minerals, and phytonutrients your body needs.
2. Manage the Calorie Budget via Energy Density
This ensures energy, performance, recovery, and overall health remain strong throughout your fat loss phase.
Energy density is the number of calories per gram of food.
Choosing low-energy-dense foods like berries, non-starchy vegetables, and lean proteins allows you to eat more food for fewer calories.
This strategy makes dieting more sustainable, reduces hunger, and keeps you feeling satisfied without blowing your calorie budget.
3. Maximise Satiety per Calorie
Some foods are simply more filling than others at the same calorie count.
Brandon covers the satiety index, explaining why foods like boiled potatoes, fibrous vegetables, and lean protein can keep you full for hours, while others leave you hungry soon after.
Understanding this principle helps control appetite naturally without relying on willpower alone.
4. Modify the Palatability of the DietUltra-palatable foods (high in sugar, fat, and salt) are designed to make us eat more than we need.
Brandon discusses how slightly reducing food palatability — without making meals bland or unenjoyable — can help you listen to true hunger cues and prevent overeating, especially in a calorie deficit.
5. Use Protein & Fiber to Manage Hunger and Maximise Adherence
Protein is the most satiating macronutrient and preserves lean mass during fat loss.
Fiber slows digestion, stabilizes blood sugar, and adds volume to meals.
Brandon shares practical ways to hit daily protein and fiber targets to improve fullness, reduce cravings, and make fat loss more sustainable over the long term.
If you found this episode helpful, please support the house by subscribing & following the show!
Connect with Brandon & Adrian:
📧 Email: bdacruzfitness@gmail.com
📷 Instagram: @brandondacruz_
🎙 Podcast: Listen Here
📘 Facebook: Brandon DaCruz Fitness
🌐 Website: brandondacruzfit.com
Follow Adrian McDonnell on Instagram
Checkout Adrian’s YouTube Channel
#187: On this episode:
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Checkout Andy Morgan’s Website
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Free Metabolic Priming Nutrition Plan
On this episode:
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Free Giveaway: Metabolic Priming Diet
In this episode, I break down EXACTLY how I dropped 7.1kg and got to 10% body fat in just 103 days — without giving up carbs, doing endless cardio, or starving myself.
➡️ Listen to the full breakdown including:
✅ My starting weight and calories
✅ The exact training and nutrition split I used
✅ How I adjusted calories, macros, and portions
✅ The lifestyle habits that made all the difference
✅ How I plan to MAINTAIN this lean physique
Show Links:
Follow Adrian McDonnell on Instagram
1:1 Online Coaching Application Form
In this episode, I sit down with one of the OGs of evidence-based fitness: Dr. Eric Helms — pro natural bodybuilder, published researcher, author of the Muscle & Strength and Nutrition Training Pyramids, and co-founder of 3DMJ.
Whether you're a coach, business professional, or just someone who wants to train smarter and eat with purpose, this episode covers everything from time-efficient training to volume thresholds, cardio’s impact on gains, and more.
What You’ll Learn:
Strength Training for Busy Professionals
Connect with Eric & Adrian:
Follow Eric Helms on Instagram
Checkout The Iron Culture Podcast
Checkout 3DMJ Coaching
Follow Adrian McDonnell on Instagram
Checkout Adrian’s YouTube Channel
1:1 Online Coaching Application
If you found value in this episode, don’t forget to Subscribe and Follow The Lifestyle Lifters Show for weekly insights from top performers in fitness, business and life!
Visceral fat is the most dangerous fat in your body.
It wraps around your organs, increases your risk of heart disease, diabetes, and early death — and most men over 30 don’t even know they have it.
The good news? It’s highly responsive to a structured strategy.
In this episode, I’ll show you the exact 5-step system I’ve used to help hundreds of busy professionals lose visceral fat fast — without starving, overtraining, or sacrificing their career.
🔥 What You’ll Learn:
✅ Why visceral fat is dangerous — and why it’s different from surface-level body fat
✅ The Metabolic Priming Diet (40/40/20 or 40/30/30) to kickstart fat loss
✅ Habits to live by: water intake, stop eating before bed, reverse-engineer your meals
✅ Why you MUST weigh yourself, track data, and treat your body like a business
✅ How to train smart using MRT – Metabolic Resistance Training
✅ Why walking and sleep may be more important than your workouts
✅ How blocking blue light and using a sleep tracker can change your body
Show Links:
Follow Adrian McDonnell on Instagram
1:1 Online Coaching Application Form
📥 Download the FREE 30-Day Visceral Fat Meal Plan
If you want to be in the top 5%, you need to do what 95% of people aren't doing.
Methods are many. Principles are few.
1. Data Collection
2. Track Your Calories
3. Eat Mostly Single-Ingredient, Whole Foods
4. Follow a Progressive Strength Training Plan
5. Prioritise Protein + Fibre
6. Walk More
7. Add Cardio for Health (Not Just Fat Loss)
8. Optimise Meal Timing
9. Dial In Your Sleep
10. Limit Alcohol
11. Have a Strong WHY & Be Consistent
Show Links:
Follow Adrian McDonnell on Instagram
1:1 Online Coaching Application Form
On this Episode:
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#180: On this episode:
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What if I told you that three decisions - starting with a €99 gym membership - completely transformed my life.
In this episode, I break down the three pivotal choices that took me from "Small Adrian" to becoming a Full Time Online-Fitness Coach and building an international business, and why some decisions can never be undone.
What You'll Learn:
🎯 Connect with Adrian
Follow Adrian McDonnell on Instagram
Checkout Adrian’s YouTube Channel
1:1 Online Coaching Application
If you found value in this episode, don’t forget to Subscribe and Follow The Lifestyle Lifters Show for weekly insights from top performers in fitness, business and life!
Want to burn more fat, build more muscle, and feel sharper every day?
It might have nothing to do with your diet or training — and everything to do with your sleep.
In this episode, I reveal:
How poor sleep leads to fat gain (even if you're eating clean)
Why your cravings and appetite spike after a bad night
How muscle recovery and growth depend on deep sleep
My evening and morning routine to sleep like an athlete
The 10-3-2-1-0 Rule I teach every McLifestyle client
Easy bedroom upgrades for better rest and performance
Whether you’re stuck with stubborn belly fat or struggling to get stronger — fixing your sleep might be the game-changer.
🎯 Connect with Adrian
Follow Adrian McDonnell on Instagram
Checkout Adrian’s YouTube Channel
1:1 Online Coaching Application
If you found value in this episode, don’t forget to Subscribe and Follow The Lifestyle Lifters Show for weekly insights from top performers in fitness, business and life!