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If you want to drop up to 20 pounds in a month, copy this — Transcript

by Dan Go · 2,773 words · 378 segments · language en · Watch on YouTube

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0:00If I woke up 20 lb overweight and needed
0:02to lose it all within a 30-day time
0:04frame, this is exactly what I do. In
0:07fact, this is the same plan that we put
0:08Jimmy on who lost 20 lb in his first
0:11month and a total of 37 lb in 12 weeks.
0:14Now, I wouldn't you if you follow the
0:16exact plan as Jimmy did, you will have
0:18people accusing you at the end of the 30
0:20days of being on Ozempic.
0:22>> I'm on row, 34 lb down on GLP-1.
0:27>> And what I'm about to show you is the
0:28first phase of what we run our clients
0:30through. It's called the
0:30high-performance protocol and it has
0:32three parts. The very first part is
0:34getting you metabolically healthy. The
0:36second part is building your longevity
0:38organ, which is your muscle, and the
0:40third part is going to be building your
0:41cardio engine. And phase one is the most
0:44important because being metabolically
0:46healthy is the foundation of where good
0:48health is built upon. Now, you might be
0:50wondering, "Dan, isn't losing weight too
0:52fast unhealthy?" Now, I used to believe
0:54that slow and steady wins the race and
0:56that if you do anything faster loss,
0:57you're just going to gain it all back.
0:59But, the evidence is starting to point
1:01to the opposite. In May 2026 in Norway,
1:03researchers took 284 adults with obesity
1:06and randomly assigned them to one or two
1:08programs. One group lost weight fast.
1:10They did 16 weeks on 1,000 calories a
1:12day and then they stepped it up from
1:14there. The other group went on a more
1:16moderate calorie deficit and chose to
1:18stay on the slow and steady path. Both
1:20programs had them eating real food,
1:22vegetables, eggs, lean meats, all that
1:24stuff. There were no shakes, no powders,
1:26no meal replacements. And after the
1:28weight loss phase was done, both groups
1:30did the exact same maintenance program
1:32for the rest of the year. And after 16
1:34weeks, the fast fat loss group was down
1:3613% of their body fat while the slow
1:38group was down 8% and the most shocking
1:41part of this is that one year in, the
1:43aggressive fat loss people were down 14
1:45and 1/2% while the slow group was only
1:47down 10 and 1/2%. So, the fast group
1:49didn't just lose more weight. They
1:51actually kept it off for over an entire
1:53year. Now, going fast isn't magic, but
1:55something that I find in our coaching
1:56practice is that many times it's best to
1:58go to your extremes to find your
2:00balance. Also, when people have a lot of
2:02weight to lose, it's really encouraging
2:04to lose a lot of weight fast, especially
2:06in the beginning. With a lot of our
2:07clients, we've actually seen that that's
2:09really motivating to help them keep
2:10going. And something I realized in 20
2:12years of health coaching is that you
2:13actually can do unsustainable things in
2:16the beginning to lose the weight and
2:17then move on to a more sustainable path
2:20near the end. And I'm going to talk
2:21about how exactly to do this later on in
2:23the video. So, with that being said,
2:25let's get into the protocol. So, for the
2:26first 2 weeks, we run something that is
2:28called a 2-week shred and I got to be
2:30honest, it's aggressive. So, for the
2:31diet, we do something that's called a
2:33protein-sparing modified fast, where you
2:35eat a lot of protein, almost no fat,
2:37almost zero carbs, while eating as many
2:39low-calorie vegetables as you want. Now,
2:41before I get into the diet, there are a
2:42couple of people who should not be doing
2:45this. People who are pregnant, people
2:47who have an eating disorder, people who
2:49are on medications for blood pressure,
2:52blood sugar, and people who have kidney
2:54issues. This is a conversation with your
2:56doctor and not a video that you watch
2:58and just start on Monday. And that said,
3:00here are the rules to the diet. The very
3:02first rule is that protein is almost the
3:04entire diet. You're building every meal
3:06around lean protein, whether it be
3:08chicken breast, white fish, egg whites,
3:11lean beef, low-fat cottage cheese,
3:14protein powder if you need it. And this
3:16is one of the most important parts
3:17because this is what's going to help you
3:18keep the muscle on your body while
3:20you're losing a rapid amount of fat.
3:22It's also the reason why this works and
3:24a normal crash diet doesn't. Now, if
3:26you're looking for totals, you want to
3:27be aiming for about 1 to 1.2 g of
3:30protein per pound of body weight. And
3:31when it comes to fat, we're going to be
3:33taking in whatever is already inside of
3:35our protein, limiting the amount of
3:37oils, and having no butter, no
3:39dressings, no nuts, no avocados. Now,
3:42the only exception to this is going to
3:43be fish oils because they are going to
3:45be essential fats and you actually need
3:46them. And I'm going to talk about the
3:47supplements we would use for this diet
3:49in a couple minutes. Now, the third rule
3:51is that your carbs have to stay very
3:52low. You're aiming for about 50 g a day
3:55and if you do take in any carbs they're
3:56going to come from non-starchy
3:58vegetables. And the fourth rule is
3:59actually about vegetables and that they
4:01are essentially free. Green beans,
4:03spinach, broccoli, peppers, cauliflower,
4:05salad greens, you can eat as much as you
4:08want and this is exactly what's going to
4:10keep you sane. It's also what's going to
4:12keep your digestion working and it's
4:14going to help you keep fuller. Now the
4:15fifth rule is that after these 2 weeks
4:18you're going to stop the last one is not
4:20optional. This is actually where most
4:21people screw it up. They get super
4:23excited, they're losing a lot of weight,
4:24they're feeling really good, so they end
4:26up running it for longer, 4 weeks,
4:28sometimes even 10 weeks, but don't do
4:30that. You want to do this for 2 weeks
4:32and then you want to come off of it and
4:33you want to treat this as a launch to go
4:36into better eating habits. We don't want
4:37this to be a diet that you're doing for
4:39the rest of your life. Now in terms of
4:40supplements, I would say that on a diet
4:42like this they are highly recommended.
4:44We start with electrolytes because when
4:46you eat in this way you're going to dump
4:48a lot of water and that sodium is going
4:49to go along with that. So plain water
4:51alone might leave you feeling still a
4:53little tired, a little lightheaded and
4:55you're going to end up blaming the diet
4:56when it was actually the salt that you
4:57were missing. So we want to drink water
4:59with electrolytes and the brand that I
5:01like using, I'm going to leave it in the
5:03description below, it's Element and I
5:05love using this. I've been using this
5:06for the past 2 years. Next up is going
5:08to be creatine and you want to aim for
5:10about 5 to 10 g a day. This is going to
5:12help you maintain your muscle, your
5:13strength and also improve your cognitive
5:15function, especially if you go up to the
5:16ranges of 10 g a day. And vitamin D and
5:19magnesium work together because
5:20magnesium allows you to absorb more
5:22vitamin D. These also have a tremendous
5:24impact on your central nervous system
5:26and your mood and also for vitamin D,
5:28your fat loss and muscle gaining. And
5:29then generally we actually find that
5:31most people come into our practice are
5:32deficient in these two key nutrients and
5:34minerals. Now if you actually did work
5:36with us, we would get you to do a
5:37nutrient panel first because we want to
5:39find out exactly what you're low in and
5:41then fix that with food first and then
5:43supplement second. And by the way, I put
5:45the entire protocol for the 2-week shred
5:46that we used up here and put it into a
5:48guide. If you want it, comment below the
5:50word "pans" and I'll send it to you.
5:52Now, let's get into the training. So, we
5:54employ a method that we call the 2x
5:56protocol and that means you're going to
5:58be doing two sets per exercise and for
6:00every major muscle group, you're going
6:02to be hitting it at least twice per week
6:03and we do this using three full body
6:05workouts. And something we found is that
6:07when someone's in a calorie deficit,
6:08this actually affects the recovery. And
6:10it also affects their energy. And you're
6:12asking your body to hold onto the muscle
6:14while you strip fat off and it's just
6:15common sense. So, you're going to have
6:16to balance two things. Doing enough to
6:19help you keep your muscle, maybe even
6:20build some, and not doing so much that
6:23you can't recover from it. I found that
6:25the perfect balance for this is three
6:26full body workouts with two sets per
6:28week. This allows you to program your
6:30workouts in a way where you're going to
6:31be able to hit every major muscle group
6:33at least two times per week while also
6:35getting the right amount of recovery for
6:37each muscle. And here's a template of a
6:39workout that I ran and I've also
6:41programmed for some clients. And if you
6:43notice anything about the template is
6:46that I'm giving you movements, not
6:47actual exercises. And I talked about
6:49this on this video here, but everybody
6:52has a different body type that
6:53correlates and responds to different
6:55exercises. Now, for each of these
6:56exercises, every time we hit the gym,
6:58we're either doing two things. We're
6:59aiming for more reps or we're aiming for
7:02more weight or sometimes both. And we
7:04want to give ourselves a range. We use
7:06six to 10 reps and we want to do these
7:08two sets taken close to failure with
7:09three minutes of rest between. Now, the
7:12reason why we give you that range is
7:14that when you hit the top number of that
7:15range, it's actually a signal that you
7:17can add more weight the next time. And
7:19the most important part of this workout
7:20protocol is to not change the exercises,
7:23especially when it gets hard. The
7:24biggest mistake I see people make when
7:26it comes to their exercises is that they
7:28keep on switching it up. They get bored
7:30in week three or see another exercise
7:32that's more optimal and then they switch
7:34and they have no idea if they're getting
7:35stronger or making progress because they
7:37have nothing to compare it to. Now, the
7:38aspect of gaining muscle inside the gym
7:41means repeating the same exercises over
7:43and over until you hit what we call the
7:45top of the strength curve. And that's
7:48where true muscle gets built because
7:49that's when it's actually challenging
7:51for your body. That's what's creating
7:53the metabolic stress you need and you
7:54can't get there if you're switching your
7:56exercises all the time. Now, the next
7:58step of this protocol is the one that
8:00most people don't even think about and
8:02it cost them big time. When you're
8:04losing fat this fast, you're losing a
8:05ton of water and glycogen along with it.
8:07And being dehydrated by even 2% can
8:10measurably tank your physical and mental
8:12performance and also increase your
8:13hunger. And what we want to do is we
8:15want to aim for about half your body
8:16weight in ounces of water. For a 200-lb
8:19guy, that would be aiming for 100 oz.
8:22And I would make it a system instead of
8:23trying to gulp it all down in one shot.
8:26You want to drink this between your
8:27meals and this alone is going to get
8:29most people towards that goal. And like
8:32I mentioned before, I take in one pack
8:33of electrolytes a day to make sure that
8:35my sodium, potassium, and magnesium
8:37levels are being replenished. And by the
8:38way, I carry around this water bottle
8:41with me wherever I go. And when you have
8:43a water bottle that is in your line of
8:45sight, you will be more likely to drink
8:47it. Now, at this point you might be
8:48wondering, where does sleep fit in
8:50because this is obviously an important
8:52pillar when it comes to losing fat. And
8:54I'm going to say something a little bit
8:55controversial, but when we start working
8:57with people, we don't throw the kitchen
8:58sink at them. We find the things that
9:00are holding them back the most and fix
9:01those and then we move on to the next.
9:03And the people I work with, they own
9:05businesses, they have kids, they're
9:06married, they have aging parents, they
9:08have friendships they're trying to
9:09support. They have 10 things pulling at
9:11them before I even show up. So, if I
9:13hand that person 12 new habits in one
9:15day, I haven't really helped them. I've
9:16just given them a new way to feel like
9:18they're failing. So, when it comes to
9:20this protocol, food and training
9:22actually come first because those are,
9:24in my opinion, the easiest lifts and the
9:26best ways to make changes in their body.
9:28These provide the fastest visible
9:30changes and then after we fix those,
9:32then we focus on sleep. And I created an
9:34entire video on the protocols we use for
9:37our clients when it comes to sleep, you
9:38can check it out over here. Now, the
9:40most important part of this plan is the
9:42part that most people never think about,
9:44and you've lost 20 lb, so now what?
9:46Well, you have to run an exit plan. And
9:49something we do with our clients is
9:50actually employ something called a
9:51reverse diet. It's where you gently
9:53bring up your calories a little at a
9:54time, and this is done over the course
9:57of weeks. And we do this for a couple of
9:59reasons. One is that your brain needs
10:00time to catch up with your body. You
10:02just spent 2 weeks in a very specific
10:04way of eating, and going from that plan
10:05to just eating normally overnight is
10:07actually where most people fall off. And
10:09most people, when they're doing this,
10:10they're still going to be going into a
10:12more moderate calorie deficit. And you
10:13have to know what that feels like. And
10:15this honestly is going to be a lot
10:16easier than what you did in the first 2
10:18weeks. And something I realized with the
10:192-week shred is that, because of the way
10:21that you're eating, it actually changes
10:23your taste buds, and we want to take
10:25advantage of that. So, when you get away
10:26from unprocessed foods and you're eating
10:29vegetables and meat, especially in the
10:302-week shred, you're going to find that
10:32you have a little bit more of a taste
10:34for unprocessed food. So, when we do the
10:37reverse diet, we will add back 100 to
10:39150 calories each week, gently bringing
10:42them back to a more moderate calorie
10:44deficit. And when they do do this, we
10:46have to just warn them that they may
10:47gain back maybe 2 or 3 lb of water and
10:50glycogen. It's not going to be fat. And
10:52we just have to prepare them for that,
10:53because sometimes people get freaked
10:54out. And from there, because we did
10:55something extreme and evolved to
10:57something that's a little bit more
10:58moderate, people find it easier to stick
11:01to the more moderate diet, because they
11:03knew what the extreme looked like. Now,
11:04when most people enter a plan like this,
11:06they have no idea what to do next. And
11:08the aspect of not having a plan is
11:10actually one of the worst things you can
11:11do, and it's a clear path to regaining
11:13the weight. So, this is what makes the
11:15exit plan so important, because it's
11:17better to have a plan than it is to not.
11:19So, that's the entire plan we run, and
11:21within a month, you can lose up to 20
11:24lb. We've actually seen people lose over
11:2620 lb within a month. And then, when
11:28they get into something that's more
11:29moderate, they find that it is probably
11:32one of the easiest diets that they've
11:33done because they know exactly what the
11:35other side of extreme looks like. Now,
11:37if you want the entire 2-week protocol
11:38that I mentioned before, just comment
11:40pounds below and I'll send it to you.
11:41Thanks for watching and I'll see you on
11:43the next video.

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