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Getting to 12% body fat isn’t about starving yourself, living on a treadmill, or finding another extreme diet. And if you’re over 35, there may be another piece of the puzzle you’ve been overlooking. 👀
In this video, Dr. Michael Diamonds breaks down the mechanical rules of fat loss he’s used with clients across different ages, including people in their 40s, 50s, 60s and beyond.
🔥 The overlooked factor that can change what weight you lose
🍽️ How to structure fat loss without immediately slashing your food
💪 Why building your body can be just as important as making it lighter
🚶 The simple form of movement that can outperform more punishing approaches
🧬 And the additional piece Dr. Mike says becomes especially important after 35
The goal isn’t simply to reach 12%. It’s to build a system that gives you a realistic chance of staying lean without constantly starting over.
And Rule #5? It’s the part most people skip because it looks almost too simple to matter. 👀
Watch until the end, especially if the strategies that worked for you years ago suddenly don’t seem to be producing the same results. 🔥
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The information presented in this video is for educational purposes only. Dr. Mike Diamonds does not claim to diagnose, treat, cure, or prevent any disease. All health-related improvements shown or mentioned are based on individual experiences and should not be interpreted as typical or guaranteed outcomes. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medical treatment.
Any transformations presented in this video represent exceptional results. The average male client who starts with 17%+ body fat and completes our program loses 24lbs during their first 16 weeks. The average female client who starts with 17%+ body fat and completes our program loses 17.5lbs during their first 16 weeks. Results vary based on starting weight, commitment level, and individual circumstances. Individual results may be higher or lower than average.
Changes in health markers, such as blood pressure, blood sugar levels, cholesterol, testosterone levels, and resting heart rate, vary from person to person. These metrics are influenced by factors including genetics, nutrition, exercise adherence, sleep, and stress management.
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Ok I'm a old lady and struggle with sleep. Thanks for this simple clear cheat sheet.
I'm going to do this starting today.
How long do you think it will take to notice the difference.
Just realize how much it is marketing. What are you charging? Do you take low income obese people or only the riches?
thyroid can also be due to thyroid autoimmune disease. They give you hormones but the doctors don't do anything else. The thyroid burns itself to nothing.
What is your recommendation for that? Is there anything you can do except of hormone replacement therapy?
Doesn't walking at 3mph and 12% inline for an hour burn around the same? 15k steps on the treadmill is incredibly boring!
Problem is I'm working on healthcare, and sleep deprivation is already like breathing at this point
I appreciate that he's not afraid to mention God and show he's a man of faith. Let's back to making atheists (I was one for decades) the ones afraid to share their (absence of) faith.
I'm now 66 give me reminder…..till I reach 55❤
As a 31 man I wanted BPC-157 that was actually dosed. Pepfame is where my elbow finally moved.
Internet would not shut up. They were right. Pepfame.
Dr Diamond, pls is that test called metabolism test or hormonal test???
following this for better part of 3 months, not even perfectly, down 30 pounds and still going, not even hard.
Triple H
John cena
Facts on why I want abs jokes stop im better for my family get stronger look better
What if u are under 18 and in school
I filled out the for to have a conversation with whom ever about the program… I was told I was not the right fit after being asked what I wanted.. I responded with heath and body healthy…. I was asked what does that mean… as I was explaining.. I was told that I was not a right fit for the program..
please tell me who is the right fit for your program.. if it isn't someone who wants to be healthy?
Having the person on the other side of the phone prescreen me to make sure I am the right fit for the doc.. I am a little lost.. 1 question and I am not the right fit??
more over.. I am someone willing to spend money for advice and guidance … please have a disclaimer that your success for people are based on people that are the right fit for you…
People do not scroll away from this channel or video. It works!
The 12-8p meals does work for me. I have lost so much weight that i was scared I was getting too skinny lol. I literally get compliments all the time and people want to know my secret. I just say Dr. Diamond and ask them to go to this channel and learn. Dr. Diamond's videos work for all body types and issues. He shows you what to do and how. Just put in the work and effort and you will get results. The fact that when you get healthy you feel better and look better.
I love the analogies. The time and effort you put into your videos is inspiring. Thanks Dr. Diamond. 🤠
I didn’t have time to go to the gym because of my 60-70 hours a week trucking job . So I cut into my sleep and started going 5 in the morning . Now I’m suffering from lack of sleep 😂
Just earned a subscriber
So the advice for people after 35 is get a Coaching
Oh how I'd LOVE to be able to sleep for 8.5 hours a night!
I'm 246, to maintain that I have to eat 3198 calories..
If I want to be 170, should I just eat the calories I would need to maintain 170?
Quiero inspirar a mis sobrinas.
Quiero mejorar mi rendimiento físico
Quiero verme al espejo y gustarme.
Quiero lograr tener esos abdominales.
5:41 hoy empiezo
Im 55. We lost a family friend suddenly last year which did a 180 on our personal health focuses.
In April I used AI to see if it couldn't help craft me my own home routine that felt like a FedEx workout. I upped protein and disciplined on food😊
I do my cardio using my weight vest I ordered off Amazon. Ill walk 4-5 miles in the early AM or wear it to play weight cardio Beat Saber VR. They have a no fail mode toggle so there's no stopage in the music. I work up a good sweat after an hour of sabering.
I've already fixed my Testosterone and thyroid levels, but my cortisol always runs high, don't know what to do about that.
Just following Mikes videos a few years ago got me to 9%.
What he says here is the best advice you will get on the internet. Just do this. You will see results.
What if you can’t physically progressive overload or lift in general? I had shoulder surgery and can’t lift for months but want to get to 12% or lower by May
Hi! If I’m eating 1,450 calories per day, have lost 8 kg, and then reach a point where my weight stops going down, what should I do next?
Should I lower my calories further, and if so, by how much?
Or would it be better to do a reverse diet by gradually increasing my calories first, then lowering them again afterwards? If so, how many calories should I increase to, how quickly should I increase them, and how long should I stay at the higher calorie intake before starting another calorie deficit?
Thank you so much for your help, you are amazing! I love your videos 🙏😊
It’s so easy to say “get more sleep” when you’re not an average blue collar worker, working 60-80 hours a week with 2 boys under 3.
The video shows the way you look before your weight loss is it an AI thing? Is it authentic please be honest LOL? If it’s real, it’s very motivating.🎉 I just find it hard to believe with someone like you who seems like he was always an amazing shape used to look a that heavy.
I'm watching your videos from Japan.
Dr. Mike, thank you for always making such great videos.
I have a question: is going up and down the stairs at home after waking up effective as cardio?
I asked because I thought it would be easy to start if it’s just about 10 minutes before going to work.
Sorry if my English isn’t good and it’s hard to understand.
No lies detected. Thanks Dr. Mike. You’ve made a subscriber out of me.
Need help. Have broken sleep over the night would get 8 hrs but only sleep in 2 or 3 hr blocks.
How do you fit in that many steps with a busy life work, kids etc, also with a bedtime of 8 pm.
Video on fixing low Testerone?
ACV with olive oil? Creatine? Pumpkin seed oil?thanks! 68 years. BMI 31. What about splitting sleep hours with afternoon nap?
🤣 it’s like u drop this same video every time I get back in that gym mode lol
What is your advise on someone trying to lose weight and do cardio but have knee arthritis on one knee, is there a substitute I can do for walking?
I started gaining fat after doing as you said
Muito fácil, 2 scoops de whey e 1kg de carnes variadas por dia 😂
Mike, if you've had to do this five times in the last decade, I'm a bit dubious about whether or not this actually works.
Nora Renwick’s The Deficit Method was exactly what I needed. I’ve tried countless diets and always felt like I was starting over, but this book gave me a much better understanding of how to approach weight loss without making it my entire life.
15k steps is 5 hours walking… when do you want to do that?
The best!
I want to work with you…..❤❤From India