#15. How to Lose Weight, Be Healthy & Stay Fit
This guide is comprehensive—a little over 10,400 words. There's no fluff or BS. It's the only one you'll ever need to lose weight, build muscle, be healthy, and stay fit.
The ‘Science-based Health Tools’, ‘Lead to Win’ & the Le Monde Élégant social skills sections are companions for The Stoic Manual to enhance your overall health, vitality, stress resilience, discipline, focus, motivation, and refine your people skills, relationships & leadership skills for a distinguished life—by Dr. Antonius Veritas.
“The oftener we are tempted by pleasure in eating, the more dangers there are involved.”—Musonius Rufus
The Weight of Shame
It started with an apology. A soft, stammered "I—I'm sorry," as she lay beside me, waiting.
The evening had gone well. Very well. There had been laughter, the kind that lingered just a second too long. A playful touch here, a knowing glance there. The stars had aligned, the universe had nodded in approval, and I — of course, had expected the evening to end in a triumphant display of masculinity. But what I had not foreseen was the eerie stillness of my own body—an almost philosophical refusal to participate in the moment.
There was no movement down there. No spark. No grand crescendo. Just… stillness.
The truth sat between us like a stone.
Erectile dysfunction.
For a good two minutes, I tried to reason with myself. Perhaps I had overexerted myself that day1. Perhaps it was stress2. Perhaps this was simply an off-night. But off-nights, I quickly realized, are less “off” when there’s someone beautiful and fun in your company.
When I muttered something about needing a moment, she nodded—an understanding, supportive nod, which was infuriating in its gentleness.
She gave me the sort of sympathetic look one reserves for a child that struggled to stand and failed.
I felt ashamed, like a man impersonating a man. I reached for my phone, pretending to check something, just to have something to do with my hands. She turned onto her side, exhaled through her nose.
“It’s okay,” she said kindly.
Oh, but it was not okay.
“It happens,” she said.
Yes. But not to me.
I tried to laugh it off as my cheeks flushed in embarrassment.
“Maybe I just had too much to eat earlier,” I muttered.
But this was not the work of an overindulgent dinner. This was neuroscience. This was physiology. This was the inescapable reality of my own body, weighed down by years of poor decisions and second helpings.
I pulled the sheet over my stomach, hyperaware of every inch of myself. The softness of my belly. The way my thighs pressed together. The undeniable fact that I could no longer blame bad lighting for my appearance.
The next morning, she left early. She didn’t say much. Neither did I. Because, what was there to say?
I stood in front of the bathroom mirror for a long time after that, staring at the man who had somehow eaten his way into impotence.
I had always known I was overweight. The signs had been there.
The breathlessness after climbing a single flight of stairs, the way chairs occasionally groaned when I sat too fast, the deep and personal betrayal of every bathroom scale I had ever stepped on.
There is also a particular kind of despair that comes with seeing oneself in bright, unforgiving bathroom lighting.
I turned sideways, sucked in my gut, lifted my chin. Nothing helped. My stomach remained steadfastly present, my chest still carried the unfortunate slope of melted candle wax, and my jawline—once sharp—had been softened by years of late-night snacks and best intentions.
I was shaped like an exclamation mark!
I had, of course, tried to lose weight. I had drunk every slimming tea on the market, most of which tasted like boiled twigs and resentment. I had committed to a juice cleanse once, only to discover that a diet consisting of liquefied kale turned me into the kind of person who’s angry at everyone for no reason. I even went vegan for a brief, misguided period, until I realized that a life without cheese was a life I had no interest in living.
And so, despite my noble efforts, the weight remained. My body, much like an unshakable debt, refused to budge.
But last night had changed everything.
This was no longer about appearance. This was about functionality—sex. Sex was important to me. To my relationship. And, as of last night, my body had made a very clear statement. It was out of service.
Two weeks later,, the fear took a new form.
I sat in my doctor’s office, expecting a routine scolding. The usual: eat less, move more, reconsider the life choices that led to eating an entire pizza on a Wednesday.
Instead, he frowned at my bloodwork. A deep, thoughtful frown—the kind that suggests concern rather than mere disapproval.
“Your cholesterol is high,” he said, flipping the page as if the results offended him. “Your blood pressure is also higher than it should be.”
I nodded, waiting for the inevitable lecture. But then—
“There’s a lump in your neck.”
Now, “lump” is not a word one wishes to hear from their doctor.
I swallowed, suddenly aware of every gland in my body. “A lump?”
He nodded. “It could be nothing.” A pause. “Or it could be something.”
Ah. Excellent. A medical Schrödinger’s cat situation. I had, at once, both something and nothing.
“We’ll need to run some tests. Rule out anything serious.”
Serious.
Cancer came to my mind. I felt very aware of my mortality. Only weeks ago, my biggest concern had been whether I could still fit into my old jeans. Now, I was considering the very real possibility that my body might be staging a full-scale rebellion.
“I see,” I said, because I couldn’t think of anything else to say.
I left the office with a pamphlet about dietary changes and the growing suspicion that my body was actively trying to kill me.
That night, I sat on my couch, surrounded by the ruins of my latest failed attempt at “healthy eating.” The remains of a sad, underwhelming salad. An empty protein shake bottle that had done nothing to fill the emotional void. A candy wrapper from the bar I had sworn I wouldn’t eat.
My knees ached when I stood. My lower back protested when I bent over. My lungs decided that stairs were now a marathon.
Some nights, I woke up gasping, choking on air, as though my own throat had decided to betray me in my sleep. It was sleep apnea. My body had become so heavy that even breathing had become optional.
This was no longer about vanity. Or bomb sex. This was about survival.
I wanted to fix this. I needed to fix this.
But if I had learned anything from my past attempts, it was this:
I had no idea where to start.
Maybe you don’t where to start as well. But don’t worry. I put in the work and I’ll show you how.
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How to Lose Weight & Stay Fit
“To keep himself blameless and free from such errors (like mine) one should by constant practice accustom himself to choosing food not for enjoyment but for nourishment, not to tickle his palate but to strengthen his body.”—Musonius Rufus
What follows is what I researched and applied to lose weight, gain muscle, and become fitter than I’ve ever been.
It’s all based on solid scientific research from doctors, professors, nutritional experts, and the Stoic Musonius Rufus.
We’ll cover this science in four main modules:
A. Fasting,
B. Diet Strategy,
C. Exercise & Movement.
D. Behavioural Strategies for Long Term Success
You’ll also get bonus sections covering the stress-free application and integration of these modules into your daily life plus additional strategies to control cravings and stay healthy in social events, making weight loss and being healthy last you a lifetime.
Losing weight shouldn’t feel like an impossible puzzle, yet for many, it does. Diet fads come and go, each promising quick fixes, and yet obesity rates continue to rise.
The truth is, weight loss is not magic—it’s science. And once you understand how your body processes energy, burns fat, and responds to food and exercise, the whole thing becomes far simpler (not necessarily easier, but definitely clearer).
That’s what this long essay is about: the real science of weight loss, fat loss, and building a leaner, healthier body—not based on trends, but on hard evidence.
Doctors, like Dr. Layne Norton, an expert in nutrition, protein metabolism, and fat loss, has spent years studying what actually works when it comes to changing body composition. His insights cut through misinformation and simplify things in a way that makes sense, even if you don’t have a background in biology.
It’s not about demonizing carbs, starving yourself, or spending hours in the gym. Instead, it’s about understanding how your body works and using that knowledge to your advantage.
This is not another post regurgitating the same "eat less, move more" nonsense. Instead, it’s a deep dive into the real mechanisms behind fat loss and how to apply them in a way that fits your lifestyle.
By the time you’re done reading, you’ll not only understand weight loss on a scientific level, but you’ll also have a clear, practical roadmap to make it happen.
Let’s get into it.
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A. Fasting and Time-Restricted Eating
“Certainly no reasonable being, whose ambition is to be a man, will think it desirable to be like the majority who live to eat, and like them, to spend his life in the chase after pleasure derived from food.”—Musonius Rufus
Understand Fasting and Time-Restricted Eating
Fasting isn’t new. In fact, whether you realize it or not, you already fast every single day. The time between your last meal at night and your first bite of food the next day? That’s a fast. The difference is whether you extend that fasting period intentionally or let it happen passively while you sleep.
But let’s be clear: fasting is not starvation.
Starvation is a forced deprivation of food, while fasting is a controlled, strategic choice to give your body a break from constant digestion. The goal isn’t to deprive yourself—it’s to allow your body to tap into stored fat and reset its metabolic processes.
Now, fasting comes in different forms, but the one most relevant for weight loss and overall health is time-restricted eating (TRE). Unlike traditional calorie restriction (where people simply eat less food), time-restricted eating focuses on when you eat rather than how much.
Here’s how it works:
Instead of spreading meals across 14-16 hours, like most people do, you concentrate your food intake within a specific window—say, 8, 10, or even just 6 hours a day. This means you’re fasting for the remaining 14-18 hours of the day, allowing your body to shift from burning sugar to burning stored fat for energy.
Why does this matter? Because your metabolism isn’t static.
It operates in cycles, dictated by food intake, hormone levels, and circadian rhythms. Every time you eat, you trigger insulin production, which tells your body to store fat. The more frequently you eat, the less opportunity your body has to tap into its fat reserves. But when you fast—even just for 12-16 hours—you allow insulin levels to drop, signaling your body to start burning fat instead of storing it.
To summarize:
Fasting is not starvation. It’s a controlled approach to eating that aligns with natural metabolic cycles.
Time-restricted eating (TRE) is the most practical form of fasting, where you eat within a specific window and fast the rest of the time.
Eating constantly keeps insulin levels high, making fat burning difficult. Fasting helps lower insulin and shift your body into fat-burning mode.
This isn’t just theory. Studies have shown that even without reducing calories, people who restrict their eating window tend to lose weight and improve their metabolic health. In other words, when you eat is just as important as what you eat.
Next, we’ll dig into the science behind fasting and weight loss—why your body holds onto fat, how fasting changes your hormones, and what actually happens at the cellular level when you stop eating for extended periods.
The Science Behind Fasting and Weight Loss
Weight loss isn’t just about willpower or cutting calories—it’s about how your body regulates energy storage and burning. And at the heart of this process is a hormone you’ve probably heard of: insulin.
How Insulin Controls Fat Storage
Think of insulin as a storage hormone. Every time you eat—especially carbohydrates—your blood sugar rises, and your pancreas releases insulin to shuttle that sugar into cells for energy. If your cells don’t need immediate fuel, insulin helps store the excess energy as glycogen in the liver and muscles. Once those are full, the remaining energy gets stored as body fat.
Here’s where it gets tricky: as long as insulin levels remain high, your body stays in storage mode—meaning you’re not burning fat, you’re just accumulating more of it. Since most people eat frequently throughout the day (breakfast, lunch, dinner, snacks, late-night treats), their insulin levels never fully drop, and their body never has a chance to tap into stored fat.
This is why fasting is so powerful. When you extend the time between meals, insulin levels fall, and your body switches from storing fat to burning it.
The Stages of Fasting: What Happens in Your Body
Fasting isn’t just about "not eating." It’s about triggering a metabolic shift. Here’s what happens when you fast:
0-4 Hours After Eating: The Fed State
Your body digests food, and blood sugar rises.
Insulin is released to store excess glucose.
Fat burning is minimal because energy from food is available.
4-12 Hours After Eating: The Post-Absorptive State
Blood sugar and insulin levels start to decline.
The body begins using stored glycogen (carbohydrate reserves) for energy.
Fat burning increases slightly, but glucose is still the primary fuel.
12-16 Hours After Eating: The Fat-Burning State
Liver glycogen stores are mostly depleted.
The body begins breaking down fat stores for energy.
Insulin levels are low, allowing for maximum fat oxidation.
Growth hormone increases, helping preserve muscle while burning fat.
16+ Hours After Eating: The Deep Fasting State
The body starts producing ketones, a fuel source derived from fat.
Autophagy (cellular cleanup) kicks in, removing damaged cells.
Inflammation decreases, improving overall metabolic health.
If you've ever wondered why people who fast for 16+ hours report mental clarity and steady energy, this is why—your body has switched from fluctuating blood sugar to a steady supply of ketones from fat stores.
Why Fasting Preserves Muscle
A common myth is that fasting causes muscle loss. The reality? Short-term fasting (under 24 hours) doesn’t break down muscle—it actually protects it.
Here’s why:
Growth hormone skyrockets during fasting, helping maintain lean muscle mass.
Ketones prevent muscle breakdown, providing an alternative energy source.
Protein breakdown only occurs in prolonged fasts (48+ hours), not in daily intermittent fasting.
This means that fasting, when done correctly, allows fat loss while preserving muscle, which is the ideal scenario for body composition.
The Big Takeaway
Fasting works because it lowers insulin, forces the body to burn stored fat, and enhances metabolic flexibility. Instead of being dependent on constant food intake, your body becomes efficient at switching between burning sugar and burning fat, leading to easier fat loss, better energy levels, and long-term health benefits.
Next, we’ll cover the benefits of time-restricted eating beyond weight loss, including how it improves gut health, inflammation, and longevity.
Benefits of Time-Restricted Eating Beyond Weight Loss
Losing weight is great, but what if fasting did more than just help you shed fat? The science is clear: time-restricted eating doesn’t just help with weight management—it transforms your entire metabolic and cellular health. It’s like flipping a switch in your body that tells it to start repairing, optimizing, and functioning more efficiently.
Beyond the scale, fasting has powerful effects on inflammation, gut health, brain function, and longevity. Here’s why time-restricted eating is more than just a weight-loss tool—it’s a strategy for lifelong health.
1. Reduced Inflammation and Disease Prevention
Chronic inflammation is at the root of obesity, heart disease, diabetes, and even cancer. The foods we eat, the frequency of our meals, and our overall lifestyle all contribute to how much inflammation builds up in our bodies.
Fasting helps fight inflammation in two ways:
It lowers insulin levels. Chronically high insulin contributes to systemic inflammation, increasing the risk of diseases like diabetes and Alzheimer’s.
It activates autophagy. Autophagy is the body’s natural detox system—it clears out damaged cells and proteins that contribute to aging and disease. Think of it like taking out the cellular trash.
Studies show that fasting reduces inflammatory markers like CRP (C-reactive protein) and TNF-alpha, both of which are linked to chronic disease.
The takeaway? Fasting doesn’t just help you lose weight—it lowers inflammation and protects your long-term health.
2. Improved Gut Health and Digestion
Your gut isn’t just about digestion—it’s the command center of your immune system and metabolic health. The gut microbiome (the ecosystem of bacteria in your intestines) plays a crucial role in how your body processes food, absorbs nutrients, and even regulates mood.
When you eat constantly throughout the day, your gut is always working, which can lead to bloating, sluggish digestion, and poor nutrient absorption. Fasting allows the gut to reset and repair, improving overall digestive function.
Here’s what happens in your gut during fasting:
The gut lining strengthens, reducing "leaky gut" (which is linked to autoimmune diseases).
Beneficial bacteria thrive, improving digestion and immune health.
Gastric emptying time improves, meaning food is processed more efficiently when you do eat.
If you struggle with bloating, acid reflux, or sluggish digestion, shortening your eating window could be the easiest way to improve your gut health—without needing expensive probiotics or complicated diets.
3. Enhanced Brain Function and Mental Clarity
Ever wonder why you feel mentally sharper when you’re not eating all day? Fasting increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports brain cell growth, learning, and memory. Higher BDNF levels are linked to better focus, reduced risk of neurodegenerative diseases, and even improved mood.
Fasting also triggers ketone production, which provides a cleaner, more stable energy source for the brain than glucose. This is why many people on time-restricted eating report:
Fewer energy crashes throughout the day
Improved concentration and mental endurance
Less brain fog and fewer cravings
Long-term, fasting may even reduce the risk of Alzheimer’s and Parkinson’s disease, making it a simple but powerful tool for brain health.
4. Longevity and Anti-Aging Effects
We all want to look younger and live longer, and fasting might be one of the most effective ways to do that. Studies show that fasting activates longevity genes and increases lifespan by improving mitochondrial function (the power plants of your cells).
A groundbreaking study in the journal Cell Metabolism found that fasting enhances:
DNA repair, reducing the risk of age-related diseases.
Stem cell regeneration, which helps rejuvenate tissues and organs.
Hormonal balance, particularly growth hormone, which preserves muscle and keeps you looking younger.
While you can’t stop aging, fasting slows down the biological processes that make you age faster. This is why cultures with natural fasting traditions—like the Okinawans in Japan—tend to have longer lifespans and lower rates of chronic disease.
With all these benefits, the next logical question is:
How do you apply this to your life?
That’s exactly what we’ll cover next—practical strategies for making time-restricted eating work for you.
Practical Application of Time-Restricted Eating
Now that we’ve covered the science behind fasting and weight loss, let’s get into the real question: How do you actually apply this in your life?
The good news? Time-restricted eating is simple. You don’t need to count calories, follow a complicated meal plan, or spend hours meal prepping. Instead, you focus on when you eat, allowing your body to handle the rest.
That said, implementing fasting isn’t just about skipping meals—it’s about finding a sustainable routine that works for you. Here’s exactly how to do it.
1. Choose Your Eating Window
The first step is deciding how long you’ll fast each day. Research suggests that an 8-10 hour eating window provides significant metabolic benefits while still being sustainable.
Here are the most common fasting schedules:
16:8 Method (Fast for 16 hours, eat within an 8-hour window) – Ideal for fat loss and metabolic health. Example: Eat from 12 PM to 8 PM.
14:10 Method (Fast for 14 hours, eat within a 10-hour window) – A slightly more flexible option for beginners. Example: Eat from 10 AM to 8 PM.
18:6 Method (Fast for 18 hours, eat within a 6-hour window) – More aggressive, typically used for weight loss. Example: Eat from 2 PM to 8 PM.
OMAD (One Meal a Day) – A 22-23 hour fast with one large meal. Effective for some, but difficult to sustain long-term.
If you’re just starting, go for a 12-hour fasting window (like 8 AM to 8 PM) and gradually extend it. The key is consistency—your body will adjust over time.
2. Time Your Eating Window for Maximum Benefits
Not all eating windows are created equal. While any form of fasting is better than constant eating, research suggests that eating earlier in the day is better for metabolism, weight loss, and hormone balance.
—Best Option: Eat between 10 AM and 6 PM or 12 PM and 8 PM to align with natural circadian rhythms.
—Worst Option: Eating late at night (past 9-10 PM), as it disrupts digestion, metabolism, and sleep quality.
If you need to eat later because of social or work commitments, try to at least finish eating 2-3 hours before bed to maximize fat-burning and recovery during sleep.
3. What to Eat During Your Eating Window
Fasting doesn’t mean you can eat junk food all day and expect results. Food quality still matters. The goal is to eat nutrient-dense, whole foods that support fat loss, muscle retention, and energy balance.
Here’s a simple breakdown:
Prioritize protein. Lean meats, eggs, fish, Greek yogurt, and plant-based proteins help maintain muscle and keep you full.
Choose healthy fats. Avocados, nuts, olive oil, and fatty fish support hormone production and satiety.
Eat fiber-rich carbs. Vegetables, berries, whole grains, and legumes help stabilize blood sugar.
Limit processed foods and sugars. These spike insulin and make fasting harder.
You don’t have to count calories, but eating mindfully and focusing on whole foods will enhance the benefits of fasting.
4. Stay Hydrated and Use Strategic Drinks
Hunger is the biggest challenge for beginners, but it’s often just dehydration or habit. Drinking enough fluids is crucial during fasting.
What you can drink while fasting:
✅ Water (still or sparkling) – Essential for digestion, metabolism, and energy.
✅ Black coffee – Supports fat-burning and appetite control.
✅ Green or herbal tea – Contains polyphenols that enhance metabolism.
✅ Electrolytes (unsweetened) – Helps prevent fatigue, especially when sweating.
What you should avoid while fasting:
❌ Sugary drinks (juices, soda, sports drinks) – Spike insulin and break the fast.
❌ Milk or cream in coffee – Even small amounts can trigger an insulin response.
❌ Diet sodas (controversial) – May cause insulin fluctuations and hunger spikes.
If you find yourself struggling with hunger, drinking water or black coffee can make fasting much easier.
5. Exercise and Fasting: Should You Train While Fasted?
One of the biggest concerns people have is whether they can work out while fasting. The answer? Yes—but it depends on your goals.
For Fat Loss: Fasted workouts (morning cardio or strength training) can increase fat burning, as your body uses stored fat for energy.
For Muscle Building: If your goal is to gain muscle, eat protein after training to support recovery and muscle growth.
For Overall Health: You can exercise whenever you feel best, but studies show that fasted training enhances metabolic flexibility (your body’s ability to switch between burning fat and carbs).
If you lift weights in a fasted state, consider breaking your fast after training with a protein-rich meal to support muscle retention.
6. Overcoming Common Fasting Challenges
Like any lifestyle change, fasting comes with an adjustment period. Here’s how to handle common obstacles:
“I feel hungry all the time.”
This is normal at first but fades after a few days. Stay hydrated, eat nutrient-dense meals, and keep busy to avoid thinking about food.
“I get tired and sluggish.”
Your body is adapting to burning fat instead of carbs. Make sure you’re getting enough electrolytes (sodium, potassium, magnesium), as dehydration can cause fatigue.
“I can’t skip breakfast.”
If mornings are tough, start with a 12-hour fasting window (8 AM - 8 PM) and gradually push breakfast later until you hit your goal window.
“Can I have cheat days?”
Yes—but be mindful. Occasionally extending your eating window (like for a social event) won’t ruin your progress, but try to keep a consistent schedule 80-90% of the time.
Making Time-Restricted Eating a Lifestyle
The beauty of fasting is its flexibility. Unlike traditional diets that restrict certain foods, fasting works with your life—not against it.
To make it sustainable:
✔ Pick an eating window you can stick to long-term.
✔ Prioritize whole, nutrient-dense foods during your eating window.
✔ Stay hydrated and use strategic drinks to curb hunger.
✔ Exercise in a way that complements your fasting schedule.
✔ Be consistent—but don’t stress over occasional adjustments.
By now, you understand how fasting works at a biological level and how to apply it in your daily life.
Next up, we’ll look at the Diet Module.
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B. Dietary Strategies for Fat Loss
“One should by constant practice accustom himself to choosing food not for enjoyment but for nourishment, not to tickle his palate but to strengthen his body.”—Musonius Rufus
What should you eat to lose fat?
How can you make your diet enjoyable so that you’re willing to stick to it over the long term?
If you’ve spent any time online, you’ve seen people argue over carbs vs. fat, fasting vs. small meals, keto vs. plant-based, and everything in between. The truth? There is no one-size-fits-all diet.
The best diet for fat loss is the one you can stick to long-term.
That being said, certain dietary strategies are backed by science as being more effective. Your goal isn’t just weight loss—it’s fat loss while keeping muscle, staying full, and maintaining your metabolism.
So, what actually works? Let’s break it down.