Are carbs making you fat?

Stop negotiating with your cravings and start eating like the person you want to become. Today we go straight at the myths that keep people stuck—why carbs aren’t the enemy, why processed foods wreck discipline, and how a simple calorie and macro framework unlocks steady fat loss, lean muscle, and real energy you can count on. We share the exact math to set daily calories for cutting, maintaining, or bulking, then lay out a practical 40/40/20 split to hit protein needs without overloading on fats. You’ll hear how single-ingredient foods like steak, eggs, fish, rice, oats, potatoes, and fruit simplify choices, stabilize hunger, and power hard training sessions without the late-night tug-of-war.

The real shift happens between your ears. We talk about moving from pleasure-driven eating to purpose-driven fuel, the power of cutting dessert to retrain your taste buds, and why tracking is a tool that builds awareness, not a chore that steals joy. When you pair clean inputs with intense, consistent training, your metabolism runs better, sleep improves, insulin sensitivity rises, and your mood evens out. That momentum turns into confidence at work, patience at home, and a physique that finally reflects your effort.

If you’re tired of guessing, you’ll leave with clear steps: calculate calories using body weight, set macros, track with an app, eat every 2–3 hours, and prioritize whole foods over packaged snacks. Share this with someone who needs a reset, subscribe for more straight-talk coaching, and leave a review with your biggest nutrition question so we can help you dial it in next time.

Chapters

• 0:00 Why Nutrition Drives Everything
• 1:24 Carbs, Calories, And The Math
• 4:35 Good Carbs, Bad Carbs, Real Food
• 6:14 Protein First And Macro Setup
• 8:59 Discipline, Cravings, And Identity
• 12:20 Cutting Dessert And Rewiring Taste

Transcript

SPEAKER_00: 0:00

If you want to improve your health, your mindset, your energy, your sleep, your longevity, and this is the area that most people are weak in. I promise you will experience such a massive level up in your life if you can be dedicated to eating healthy food. Huge level up, it'll change your entire life if you focus on being a purpose-driven individual, not someone always seeking pleasure, because this is a catalyst for how you show up in your life. I get questions all the time about food to eat. What can I eat? Sean, are carbs bad? How much protein do I need? You know, what food should I avoid? How much should I eat? Honestly, nutrition is one of the most important things that you need to focus on if you want to improve your health, your mindset, your energy, your sleep, your longevity. And this is the area that most people are weak in. Okay. They lack education, they lack the right information, and they lack self-control. Okay. So all day long I'm getting messages, I'm getting texts. Clients are reaching out and having these conversations. In fact, a client of mine just texted me. He said, Hey man, how much carbs should I be eating? You know, uh, are carbs bad? How many calories should I be eating? So I said, you know what? I'm gonna go live and I'm gonna address this because I'm sure a lot of people have questions about nutrition. So if you do have questions about nutrition, about what kind of carbs you should eat, how much calories you should eat, how to lose weight, how to achieve your health and fitness goals, drop them in the comments below and let me know if you're watching this. Drop a hashtag live, drop a hashtag replay. I want to see you just tune in. Okay, so the first thing you guys got to recognize is that carbs are not bad. We're gonna address that one first and foremost. I eat 300 grams of carbs per day. But the type of carbohydrate you eat is very important. Now, if you're somebody that has a lot of weight to lose, okay, if you're somebody that wants to get lean and shredded, it's not just about carbs, it's about your total calories consumed per day. It's like a math equation. There's a formula here. Okay. If you want to lose weight, you should multiply your body weight by 10, between 10 and 12. That total number is going to be how many calories you should eat per day. Okay. So let's say you weigh 250 pounds and you want to see yourself slowly start losing weight and get lead. You should multiply 250 times 10. There's 2,500 calories per day. That's how many calories you should eat. Now, in order to understand how much protein, carbs, and fat, what I'd recommend is 40% protein, 40% carbs, and 20% fat. So again, you would just do a math equation and figure out your macronutrients. When people say macronutrients, that's what they're talking about. Protein, carbs, and fat. But back to the question is are carbs bow? No carbs are not bad. What is bad for you is processed food and carbs that actually don't fuel results. Okay. Breads, anything in a package that's processed, that has a lot of carbohydrates. Um, those things, chips, okay, uh, you know, those are the bad carbs. Pizza. But what I eat every day, 300 grams of carbs, is mainly rice, oatmeal, and potatoes. Those types of carbs your body uses as energy when you're working out. That's the fuel behind your lift, and that's actually going to help you to produce muscle. So understanding what carbs are bad, what carbs are good, what carbs are what kind of nutrition your body needs, right? Everyone's a little different, but this is very important. Now, the main thing that most people are deficient in that they need to consume more of is protein. Most of you, if you track your calories, you'd see that you're high in carbs, high in fat, and low in protein. Now you gotta flip that. Okay. If you want to see your body changing, if you're working out and go to the gym, but you don't see your body changing, it's because your nutrition's off. Your nutrition is so important. You can be working out every day, crushing workouts, and not really seeing your body change much because your nutrition's off. In fact, in 2023, when I started really focusing on tracking my calories and hitting my macros every day, people started thinking I was on steroids. I was 100% all natural and I was walking around at 7% body fat, 192 pounds, freaking shredded. I had been putting in the work for years, but I wasn't as dedicated and diligent with my nutrition, so I didn't have the best results. As soon as I started really focusing on nutrition and tracking my calories and knowing how many calories I should eat per day, I saw really, really good gains quickly. So nutrition is so important, and not just for the physical benefits, not just for the aesthetics and seeing muscle and losing body fat. There's such a powerful correlation with your self-control and your discipline and the food that you eat. Think about it. What else do you do more than eat, like in your lifetime? You eat two, three, five times a day. I don't know. People are constantly making decisions about what they're gonna put in their mouth, what they're gonna eat. Most people are eating out of pleasure and comfort and what they feel like having versus what is the best thing to consume for your health and your fitness goals for your longevity. Now, most people are constantly making decisions with their nutrition that weakens their self-control. You know you should eat the steak and the rice, but instead you choose the big Mac. You know you shouldn't have dessert before night, but you give it a break with that craving. You know you shouldn't do this one thing and you should eat this other thing, this thing that represents you at your best, you healthier, you with self-control, you would discipline, but you constantly choose the pleasurable stack or the alternative. And when you do that, you weaken your willpower. And most people lack discipline. I promise you, you'll experience such a massive level up in your life if you can be dedicated to eating healthy food. I'm talking about single ingredient foods, meaning there's no freaking food label. Okay, steak is steak, eggs are eggs, fish is fish. An apple is an apple, okay? Like single ingredient foods. I pretty much eat the same things every day. The only processed food I consume is protein powder, and I do that sparingly. That's like if I'm traveling, I bring some protein powder with me. Um, here and there I want a smoothie. So I do protein, uh, some milk, some peanut butter, a banana, and it tastes really good. But again, I'm tracking all this stuff. So on those days, I still hit the right amount of calories. You know, when you track your calories, technically you could have something unhealthy during the day and still hit the right amount of protein, carbs, and fats, and you will see your body change over time, right? But I don't recommend doing that because the more that you eat processed foods and snacks and stuff like that, those cravings become powerful in your life. Those those cravings start to win you over. Like to the point where you start negotiating with yourself. And it's nighttime like it is right now, and you're like, oh man, I really want that candy bar in the cupboard and that popcorn. I want to watch a movie, but I should just have like some fruit, like some berries and yogurt. And then the other voice in your head's like, ah, you worked out hard, dude. You've been good. Just enjoy. Like, and you're going back and forth with yourself. I used to hate that moment in my life. That's why two and a half years ago I said I've never eaten dessert ever again in my life because I hated not being in control of myself. I had been sober at that point 11 years. I had overcome a life sentence in prison. I had overcome my addiction. I had overcome someone's stuff, but I realized I was still a slave to my cravings. And I don't, I didn't always have control over my food choices. And I realized it was keeping me weak. It was keeping me dependent. I wasn't 100% in control of my thoughts, my actions. So two and a half years ago, I said I'm never eating dessert ever again. I cut it out. Even though initially you still get those cravings, what I started to do is I'd have those honey crisp apples. Even two of those is way less calories than a thing ice cream. You know, so I'd eat those honey crisp apples at night, or I'd have yogurt and fruit with honey. Honey's a great replacement. And over time, those cravings dissipated to the point where I don't even think about it now. It's been two and a half years. But your cravings will, your palate, right? Your taste buds, like they actually change. You adapt. Okay. So, you guys, nutrition is so important. It's so important. It's gonna affect everything about you, the way you look, how you feel. If you want energy, if you want better sleep, if you want better mental health, if you want a better physique, you will 100% prioritize your nutrition and you'll see a massive impact in your life. Okay. So the best way that I can tell you to start prioritizing your nutrition is figure out how many calories per day you need to eat to achieve your health and fitness goals. Okay. You can use my fitness palette to track your calories. Use the simple equation that I gave you earlier. I'll even post it in the comments. If you want to cut up and lose weight, multiply your body weight right now between the number 10 and 12. Okay. 10 is a more aggressive cut, 12 is a moderate cut. If you want to maintain your weight and just hit the same amount of calories every day that you need to maintain your weight, multiply your weight by 15. Now, when you're bulking, you multiply your weight by 16 to 18. So let's say I'm 200 pounds, I multiply my body weight by uh 16, 3,200 calories. That's gonna put me in a slight surplus and help me start bulking. It's all math. Okay, once you know how many calories you need to eat per day, then you figure out the equation for macros, right? 40% of that should be protein, 40% carbs, 20% protein. Now you use an app like MyFitness Pal, you track your calories every day. And if you do that diligently and you eat single ingredient foods and you spread them out, and you eat every two to three hours throughout the day, and you're working out hard and you're bringing intensity into your lifts, you'll build an amazing physique. And when you put lean muscle on your frame, your metabolism runs more efficiently, your insulin, your insulin sensitivity improves, um, your sleep improves, your mood improves, like your energy improves. It's crazy, but you're working out, you're eating clean, you're seeing your body change, and it's a catalyst for growth in all areas of life. Your confidence, your discipline, you'll have more patience, you'll be able to handle stress better. I haven't found anything in life, like taking care of my health and working out like a beast, like I said, eating the right foods that has had such a profound effect on how I show up in every year, in every way imaginable for my family, in my business, on social media. And so these routines, they're an extension of like who you are, man. This is a representation of who you are. So don't just look at it and go, oh, it's another diet. Oh, I don't want to track calories. I used to do that, even, man. Or clients do that all the time. And I go, Don't you understand that that's not just like counting calories, it's it's your lifestyle's who you are. You want to be an example, or do you want to be like everyone else who makes excuses and lacks results? Like, if you want results, you'll do whatever it takes. You'll sacrifice, you'll commit, you'll do whatever it takes. I remember about two, no, like three, four years ago, when my coaching business was really growing. I was hitting stages, I would get on podcasts. I remember at that point I still wasn't tracking my calories all the time because it felt like just another thing to do. And my excuse was that I didn't want to be on my phone more. I'm already on my phone, putting out content, responding to messages. Like I'm on my phone all day long, you know, at that point. And I remember that was like a limiting belief. Like, I don't want to be on my phone more tracking calories. And I remember it hitting me one day. I was in the kitchen, I forgot what I was doing, but I was just thinking, man, I tell people I want to be my best self. Like, I want to be an example. I want to be the best version of myself. And I can't even track my calories. I can't even use this tool that's gonna help me to get in that much better shape. Like, if I want to be my best, I'm gonna track what I'm putting in my mouth. I'm gonna really take inventory over the food I'm consuming because that affects so much about my performance, how I look, how I feel. And I recognize that tracking calories and using the app was a tool. Just like you get in your car and you drive from point A to point B, or you get on your phone and use it for its intended purposes. It was a tool that would allow me to become better. So my whole mindset shifted around tracking calories. And I didn't look at it as another tedious task or a chore something I had to do. It was something I get to do. And I started tracking my calories every day, every meal. It also allowed me to gain insight around the foods I was eating and what foods would be too high in fat, what foods put me over on my calories. So it helped me to get really good at understanding what foods I needed to eat, and then also what foods helped me to feel the best. Um, and I I literally got so freaking shredded. I was running a lot at the time. I was lifting. I started getting questions from people that are like, dude, what do you want? Like, what are you taking? I've seen your body transform crazy in the last 90 days. And at that time, I was all natural. Now I do TRT, but this was two and a half, three, four years ago, and I was 100% natural. And I was freaking shredded, six, seven percent body fat. I think it even got down to five percent body fat. And I didn't have as much size on as I do now, but I was running 10 miles in the morning. I was lifting every afternoon, I was eating purposefully, not for pleasure. And it just showed me, man, that wow, attention and detailed with nutrition is a huge level up for confidence, for discipline, and self-control. So, you guys, I hope this video is informative for you. If you have questions, go back through and drop them in the comments. Questions about, okay, Sean, what kind of carbs should I eat? What are the best sources of protein? Help me understand that formula to track my calories. Um, you know, anything. Is keto diet good? Is paleo good? Like any questions pertaining to nutrition that you have, drop them in the comments below. If you watch the clip all the way through, obviously to this point, that means that you're interested and you have questions that you might want answered. I'll go back through and answer all of them. And if this clip was valuable, share it with somebody that is looking to get healthier, that's looking for insight. If you want to take it a step further, you guys should jump in the Unstoppable 365 Fitness and Nutrition Coaching Program. We have an app where we help all our clients to follow structured workouts. We educate them on nutrition. We do multiple calls per week with our community. We have coaches assigned to you that are going to help you get results. We have over 260 clients right now who are getting life-changing results. I'd love for you to join us. So if you are interested, drop a hashtag me down below. I'll know that you're interested in coaching. I'll reach out to you privately and we can talk about it. But you guys, attention to detail with nutrition, huge level up. It'll change your entire life if you focus on being a purpose-driven individual, not someone always seeking pleasure, because this is a catalyst for how you show up in your life. And I can't stress that enough. So I hope this helps somebody that needed to hear it. Let's go out and be the change we want to see in the world again.