Secret to Fat Loss: Breaking the Belly Fat Cycle for South Asians with Nathan Johnson

 

Why is it so hard for South Asians to lose stubborn belly fat—even when they’re doing “all the right things”? This episode uncovers the secret to fat loss as host Dr. Meenal Agarwal is joined by London’s top personal trainer, Nathan Johnson, who specializes in South Asian fat loss, sustainable fitness, and breaking toxic food cycles. Together, they unpack the real barriers to fat loss in the South Asian community—from cultural food norms and emotional eating to poor protein habits and the impact of hormonal shifts.

Whether you’re dealing with belly fat, hormones, weight loss, binge eating, intermittent fasting confusion, ozempic or gut health myths, this conversation drops hard truths and even harder solutions. It’s not your fault—but it is your responsibility.

Key Takeaways:

• Belly fat is more than a food issue—it’s a psychological and cultural battle. You need to out-stubborn your fat by staying consistent even when the scale doesn’t move.
• Traditional South Asian foods aren’t the enemy—your approach is. Sustainable weight loss means adapting your meals, not abandoning them.
• Intermittent fasting and late-night eating aren’t the problem—it’s your relationship with hunger and food control. Most people fail because they don’t understand their own behavioral triggers.
• Protein is the missing macronutrient in most South Asian diets. Lack of variety and emotional attachment to food makes it harder to get enough without feeling bored.

Timestamps:

• (00:44)  Why belly fat is the last to go
• (03:06)  Nathan’s journey from fat kid to London’s #1 trainer
• (06:00)  Cultural barriers to fat loss in South Asian households
• (08:53)  Why short-term diets don’t work
• (11:00)  South Asian food and emotional connection
• (14:00)  Why most people fail with protein
• (17:30)  Hormones, women, and stress eating
• (21:12)  Is eating late at night ruining your fat loss?
• (23:36)  The truth about intermittent fasting for South Asians
• (27:54)  Gut health: bloating vs. fat
• (32:00)  Hydration habits in South Asian families
• (35:00)  Supplements that support fat loss
• (38:00)  Top 3 fat loss mistakes
• (40:00)  The rise of Ozempic and why it won’t solve the real issue
• (42:00)  Final takeaways: Do it for YOU, not the aunties

 

About the Guest

Nathan Johnson is a globally recognized fitness coach and founder of Autonomy, a coaching platform helping South Asians achieve sustainable fat loss without restrictive diets. With a background in sports injury rehab and a personal history of overcoming obesity and binge eating, Nathan has coached over 10,000 clients across London, the US, India, and Kenya. He’s known for his blunt, effective approach to mindset, nutrition, and fat loss for life.

 Follow Nathan: @nathanautonomy on Instagram

Resource Links:

• Nathan’s Coaching & Tips on Instagram: @nathanautonomy 
• Learn more about Dr. Meenal: .css-j9qmi7{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-direction:row;-ms-flex-direction:row;flex-direction:row;font-weight:700;margin-bottom:1rem;margin-top:2.8rem;width:100%;-webkit-box-pack:start;-ms-flex-pack:start;-webkit-justify-content:start;justify-content:start;padding-left:5rem;}@media only screen and (max-width: 599px){.css-j9qmi7{padding-left:0;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;}}.css-j9qmi7 svg{fill:#27292D;}.css-j9qmi7 .eagfbvw0{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#27292D;}