This is how I recommend losing weight if you want a method that is reliable and easy to optimize over time.

This is similar to how I lost 30 pounds in four months last year, but slightly revised to help you get to the ideal calorie intake faster. You can find my story here.

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14 Comments

  1. I should have access to the transcript as I have Masterpass access due to pre-ordering your book last year. I made sure I was logged in but when I click the link for transcript access it says I don’t have permission. Could you please look into this? Videos take way too long to get through; I much prefer reading.

  2. I have heard from other weight loss experts, particularly proponents of Ketogenic diets and intermittent fasting that calorie deficient diets for weight loss cause reduced basal metabolic rate. As a result, they say that weight loss will slow down after awhile and it will be hard to maintain the weight loss. Dr. Masterjohn, you always have a reasonable approach when others go to extremes. I’m wondering if you could please share your thoughts on their claims about slowed metabolism caused by calorie restricted diets. Thank you so much for everything you do!

  3. Here’s a follow up question. It seems like losing weight on a Weston Price Foundation-style way of eating would be very difficult. I eat around 2100 calories a day, of which over 50% are fat. Protein and carbs vary. If I follow your advice, I would be eating up to 140 g of protein a day (140 lb is my goal weight), which is 560 calories. In order to maximize glutathione production, you say at least 200 g of carbs is going to help. That’s 800 calories. If I want a caloric deficit of 300 (total 1800 cal/day) then I have 440 calories left for fat. That’s 48 g of fat. That’s a little over 3 tablespoons of fat per day. Is this the same old low fat/low calorie diet that the USDA is promoting? Is that the only way for me to lose weight? I am doing as much research as I can because I have learned and believed so much about the importance of fat and fat soluble vitamins. Just really struggling to reconcile it all.

    If anyone can help me understand I would really appreciate it.

  4. 500 calories a day deficit makes me hungry just thinking about it! Since some of us live on 1500 calories a day and others on 3000, why not plan the deficit proportionally to the total intake? So when you suggested 500 fewer calories, were you thinking of 3000 calories on the average?
    Also, how could someone on say 1500 calories wanting to reduce from say 115 to 110 manage to get enough protein and still reduce calories by even 250? Thanks!

  5. Hi Chris, thanks for all the great info. Would this approach work for someone that is skinny fat (ectomorph body type with low muscle, low adipose fat and hi visceral fat), or should this approach be adjusted for this specific body type? Thanks again!

  6. Hi

    You say a gram per pound for your target weight? Isn’t that high? Did you mean gram per kilogram of target weight?
    Ex. If I wanna weigh 170, I eat 170 grams per day in protein?

    Thanks!

    1. Tom, I meant per pound. Yes, it’s high. If you have a body composition goal, err on the higher side.

  7. Thank you so much for this very reasonable video. I have tried following advice of diet gurus who claim you don’t have to count calories ever again if you just eat paleo, or if you just eat a starch based diet. Heavy intense exercise will fix everything they say, and I wonder why I don’t lose weight and my blood sugar is actually higher. Their advice may work for people who eat twinkies thus having an unhealthy food to give up, who don’t have aggravated adrenals, who don’t pump out cortisol in the morning, but it has not worked for me. I have started using the MyFitnessPal you recommended and I am so thankful for your advice. I finally have a handle on getting rid of at least 20 pounds. The video is so forking reasonable.

  8. Hi, have you already assumed that the diet is nutrient dense, toxin free following an ancestral template?
    I think that calories matter only after ones got rid of the junk that makes people prone to have a messed up metabolism that prevents weight loss and health in general.

    1. Alessio, yes I am assuming that. However, those things primarily affect either health or appetite. Someone will lose weight by restricting calories in almost any context. Whether they lose fat instead of muscle, to what degree their hurt their thyroid, whether it is easy or hard, and whether they support their long-term health, depends on diet quality much more.

  9. Thanks, Chris. I recently found your work and have been enjoying watching your videos. I appreciate your in-depth knowledge and your independent streak (i.e. not being tied to a particular paradigm).

    I was surprised that you didn’t mention nutrient density in this video. Maybe because all your followers already know that? Presumably, for healthy weight loss, optimizing nutrient consumption is important to keep your energy metabolism functioning efficiently.

    Have you seen Cron-o-Meter? I use their free version to track my calories and I much prefer it to My Fitness Pal because it also tracks dozens of nutrients.

    Thanks again for sharing your insights.

    1. Hi Gail, I try to make these videos five minutes, and this one went over that by several. I don’t assume anything, though my audience knows I harp on nutrient density more than anything. In any case, it would provide little value to say “eat nutrient dense food” without defining it, and that could easily be a five-minute video in itself that would barely give it justice. So, the video was just about losing weight. Nutrient density is extremely important to health, but it isn’t going to be the major arbiter of weight loss.

      I have seen Cron-O-Meter but haven’t used it. I’d be interested in giving it a whirl next time I track consistently.

    2. Hi Chris,

      I really hope you can answer my question.

      Is the protein recommendation the same for women? For weight loss? Do you have any recommendations for weight loss that are specific to women?

      Also, how do you eat this much protein without resorting to lean meat and losing a lot of fat soluble vitamins? I’d be aiming for 120-140 g of protein and it’s a lot. Thanks.

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