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.

Episode Transcript

SPEAKER_00 (00:00):
If you want to improve your health, your

(00:02):
mindset, your energy, yoursleep, your longevity, and this
is the area that most people areweak in.
I promise you will experiencesuch a massive level up in your
life if you can be dedicated toeating healthy food.
Huge level up, it'll change yourentire life if you focus on
being a purpose-drivenindividual, not someone always
seeking pleasure, because thisis a catalyst for how you show

(00:24):
up in your life.
I get questions all the timeabout food to eat.
What can I eat?
Sean, are carbs bad?
How much protein do I need?

(00:44):
You know, what food should Iavoid?
How much should I eat?
Honestly, nutrition is one ofthe most important things that
you need to focus on if you wantto improve your health, your
mindset, your energy, yoursleep, your longevity.
And this is the area that mostpeople are weak in.
Okay.
They lack education, they lackthe right information, and they

(01:06):
lack self-control.
Okay.
So all day long I'm gettingmessages, I'm getting texts.
Clients are reaching out andhaving these conversations.
In fact, a client of mine justtexted me.
He said, Hey man, how much carbsshould I be eating?
You know, uh, are carbs bad?
How many calories should I beeating?
So I said, you know what?
I'm gonna go live and I'm gonnaaddress this because I'm sure a

(01:27):
lot of people have questionsabout nutrition.
So if you do have questionsabout nutrition, about what kind
of carbs you should eat, howmuch calories you should eat,
how to lose weight, how toachieve your health and fitness
goals, drop them in the commentsbelow and let me know if you're
watching this.
Drop a hashtag live, drop ahashtag replay.
I want to see you just tune in.
Okay, so the first thing youguys got to recognize is that

(01:49):
carbs are not bad.
We're gonna address that onefirst and foremost.
I eat 300 grams of carbs perday.
But the type of carbohydrate youeat is very important.
Now, if you're somebody that hasa lot of weight to lose, okay,
if you're somebody that wants toget lean and shredded, it's not
just about carbs, it's aboutyour total calories consumed per
day.
It's like a math equation.
There's a formula here.

(02:09):
Okay.
If you want to lose weight, youshould multiply your body weight
by 10, between 10 and 12.
That total number is going to behow many calories you should eat
per day.
Okay.
So let's say you weigh 250pounds and you want to see
yourself slowly start losingweight and get lead.
You should multiply 250 times10.
There's 2,500 calories per day.

(02:30):
That's how many calories youshould eat.
Now, in order to understand howmuch protein, carbs, and fat,
what I'd recommend is 40%protein, 40% carbs, and 20% fat.
So again, you would just do amath 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 arecarbs bow?

(02:52):
No carbs are not bad.
What is bad for you is processedfood and carbs that actually
don't fuel results.
Okay.
Breads, anything in a packagethat's processed, that has a lot
of carbohydrates.
Um, those things, chips, okay,uh, you know, those are the bad
carbs.
Pizza.

(03:12):
But what I eat every day, 300grams of carbs, is mainly rice,
oatmeal, and potatoes.
Those types of carbs your bodyuses as energy when you're
working out.
That's the fuel behind yourlift, and that's actually going
to help you to produce muscle.
So understanding what carbs arebad, what carbs are good, what
carbs are what kind of nutritionyour body needs, right?

(03:32):
Everyone's a little different,but this is very important.
Now, the main thing that mostpeople are deficient in that
they need to consume more of isprotein.
Most of you, if you track yourcalories, you'd see that you're
high in carbs, high in fat, andlow in protein.
Now you gotta flip that.
Okay.
If you want to see your bodychanging, if you're working out
and go to the gym, but you don'tsee your body changing, it's
because your nutrition's off.
Your nutrition is so important.

(03:53):
You can be working out everyday, crushing workouts, and not
really seeing your body changemuch because your nutrition's
off.
In fact, in 2023, when I startedreally focusing on tracking my
calories and hitting my macrosevery day, people started
thinking I was on steroids.
I was 100% all natural and I waswalking around at 7% body fat,

(04:13):
192 pounds, freaking shredded.
I had been putting in the workfor years, but I wasn't as
dedicated and diligent with mynutrition, so I didn't have the
best results.
As soon as I started reallyfocusing on nutrition and
tracking my calories and knowinghow many calories I should eat
per day, I saw really, reallygood gains quickly.
So nutrition is so important,and not just for the physical

(04:36):
benefits, not just for theaesthetics and seeing muscle and
losing body fat.
There's such a powerfulcorrelation with your
self-control and your disciplineand the food that you eat.
Think about it.
What else do you do more thaneat, like in your lifetime?
You eat two, three, five times aday.
I don't know.
People are constantly makingdecisions about what they're
gonna put in their mouth, whatthey're gonna eat.

(04:57):
Most people are eating out ofpleasure and comfort and what
they feel like having versuswhat is the best thing to
consume for your health and yourfitness goals for your
longevity.
Now, most people are constantlymaking decisions with their
nutrition that weakens theirself-control.
You know you should eat thesteak and the rice, but instead
you choose the big Mac.

(05:18):
You know you shouldn't havedessert before night, but you
give it a break with thatcraving.
You know you shouldn't do thisone thing and you should eat
this other thing, this thingthat represents you at your
best, you healthier, you withself-control, you would
discipline, but you constantlychoose the pleasurable stack or
the alternative.
And when you do that, you weakenyour willpower.

(05:38):
And most people lack discipline.
I promise you, you'll experiencesuch a massive level up in your
life if you can be dedicated toeating healthy food.
I'm talking about singleingredient foods, meaning
there's no freaking food label.
Okay, steak is steak, eggs areeggs, fish is fish.
An apple is an apple, okay?
Like single ingredient foods.

(05:58):
I pretty much eat the samethings every day.
The only processed food Iconsume is protein powder, and I
do that sparingly.
That's like if I'm traveling, Ibring some protein powder with
me.
Um, here and there I want asmoothie.
So I do protein, uh, some milk,some peanut butter, a banana,
and it tastes really good.
But again, I'm tracking all thisstuff.
So on those days, I still hitthe right amount of calories.

(06:21):
You know, when you track yourcalories, technically you could
have something unhealthy duringthe day and still hit the right
amount of protein, carbs, andfats, and you will see your body
change over time, right?
But I don't recommend doing thatbecause the more that you eat
processed foods and snacks andstuff like that, those cravings
become powerful in your life.
Those those cravings start towin you over.

(06:43):
Like to the point where youstart negotiating with yourself.
And it's nighttime like it isright now, and you're like, oh
man, I really want that candybar in the cupboard and that
popcorn.
I want to watch a movie, but Ishould just have like some
fruit, like some berries andyogurt.
And then the other voice in yourhead's like, ah, you worked out
hard, dude.
You've been good.
Just enjoy.
Like, and you're going back andforth with yourself.

(07:04):
I used to hate that moment in mylife.
That's why two and a half yearsago I said I've never eaten
dessert ever again in my lifebecause I hated not being in
control of myself.
I had been sober at that point11 years.
I had overcome a life sentencein prison.
I had overcome my addiction.
I had overcome someone's stuff,but I realized I was still a

(07:24):
slave to my cravings.
And I don't, I didn't alwayshave control over my food
choices.
And I realized it was keeping meweak.
It was keeping me dependent.
I wasn't 100% in control of mythoughts, my actions.
So two and a half years ago, Isaid I'm never eating dessert
ever again.
I cut it out.
Even though initially you stillget those cravings, what I
started to do is I'd have thosehoney crisp apples.

(07:46):
Even two of those is way lesscalories than a thing ice cream.
You know, so I'd eat those honeycrisp apples at night, or I'd
have yogurt and fruit withhoney.
Honey's a great replacement.
And over time, those cravingsdissipated to the point where I
don't even think about it now.
It's been two and a half years.
But your cravings will, yourpalate, right?
Your taste buds, like theyactually change.
You adapt.

(08:07):
Okay.
So, you guys, nutrition is soimportant.
It's so important.
It's gonna affect everythingabout you, the way you look, how
you feel.
If you want energy, if you wantbetter sleep, if you want better
mental health, if you want abetter physique, you will 100%
prioritize your nutrition andyou'll see a massive impact in
your life.

(08:27):
Okay.
So the best way that I can tellyou to start prioritizing your
nutrition is figure out how manycalories per day you need to eat
to achieve your health andfitness goals.
Okay.
You can use my fitness paletteto track your calories.
Use the simple equation that Igave you earlier.
I'll even post it in thecomments.
If you want to cut up and loseweight, multiply your body
weight right now between thenumber 10 and 12.

(08:48):
Okay.
10 is a more aggressive cut, 12is a moderate cut.
If you want to maintain yourweight and just hit the same
amount of calories every daythat you need to maintain your
weight, multiply your weight by15.
Now, when you're bulking, youmultiply your weight by 16 to
18.
So let's say I'm 200 pounds, Imultiply my body weight by uh
16, 3,200 calories.

(09:09):
That's gonna put me in a slightsurplus and help me start
bulking.
It's all math.
Okay, once you know how manycalories you need to eat per
day, then you figure out theequation for macros, right?
40% of that should be protein,40% carbs, 20% protein.
Now you use an app likeMyFitness Pal, you track your
calories every day.
And if you do that diligentlyand you eat single ingredient

(09:29):
foods and you spread them out,and you eat every two to three
hours throughout the day, andyou're working out hard and
you're bringing intensity intoyour lifts, you'll build an
amazing physique.
And when you put lean muscle onyour frame, your metabolism runs
more efficiently, your insulin,your insulin sensitivity
improves, um, your sleepimproves, your mood improves,

(09:50):
like your energy improves.
It's crazy, but you're workingout, you're eating clean, you're
seeing your body change, andit's a catalyst for growth in
all areas of life.
Your confidence, yourdiscipline, you'll have more
patience, you'll be able tohandle stress better.
I haven't found anything inlife, like taking care of my
health and working out like abeast, like I said, eating the

(10:10):
right foods that has had such aprofound effect on how I show up
in every year, in every wayimaginable for my family, in my
business, on social media.
And so these routines, they'rean extension of like who you
are, man.
This is a representation of whoyou are.
So don't just look at it and go,oh, it's another diet.
Oh, I don't want to trackcalories.
I used to do that, even, man.

(10:31):
Or clients do that all the time.
And I go, Don't you understandthat that's not just like
counting calories, it's it'syour lifestyle's who you are.
You want to be an example, or doyou want to be like everyone
else who makes excuses and lacksresults?
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, likethree, four years ago, when my
coaching business was reallygrowing.

(10:53):
I was hitting stages, I wouldget on podcasts.
I remember at that point I stillwasn't tracking my calories all
the time because it felt likejust another thing to do.
And my excuse was that I didn'twant to be on my phone more.
I'm already on my phone, puttingout content, responding to
messages.
Like I'm on my phone all daylong, you know, at that point.
And I remember that was like alimiting belief.
Like, I don't want to be on myphone more tracking calories.

(11:14):
And I remember it hitting me oneday.
I was in the kitchen, I forgotwhat I was doing, but I was just
thinking, man, I tell people Iwant to be my best self.
Like, I want to be an example.
I want to be the best version ofmyself.
And I can't even track mycalories.
I can't even use this toolthat'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

(11:34):
in my mouth.
I'm gonna really take inventoryover the food I'm consuming
because that affects so muchabout my performance, how I
look, how I feel.
And I recognize that trackingcalories and using the app was a
tool.
Just like you get in your carand you drive from point A to
point B, or you get on yourphone and use it for its
intended purposes.
It was a tool that would allowme to become better.

(11:55):
So my whole mindset shiftedaround tracking calories.
And I didn't look at it asanother tedious task or a chore
something I had to do.
It was something I get to do.
And I started tracking mycalories every day, every meal.
It also allowed me to gaininsight around the foods I was
eating and what foods would betoo high in fat, what foods put
me over on my calories.
So it helped me to get reallygood at understanding what foods

(12:17):
I needed to eat, and then alsowhat foods helped me to feel the
best.
Um, and I I literally got sofreaking shredded.
I was running a lot at the time.
I was lifting.
I started getting questions frompeople that are like, dude, what
do you want?
Like, what are you taking?
I've seen your body transformcrazy in the last 90 days.
And at that time, I was allnatural.
Now I do TRT, but this was twoand a half, three, four years

(12:39):
ago, and I was 100% natural.
And I was freaking shredded,six, seven percent body fat.
I think it even got down to fivepercent body fat.
And I didn't have as much sizeon as I do now, but I was
running 10 miles in the morning.
I was lifting every afternoon, Iwas eating purposefully, not for
pleasure.
And it just showed me, man, thatwow, attention and detailed with
nutrition is a huge level up forconfidence, for discipline, and

(13:02):
self-control.
So, you guys, I hope this videois informative for you.
If you have questions, go backthrough and drop them in the
comments.
Questions about, okay, Sean,what kind of carbs should I eat?
What are the best sources ofprotein?
Help me understand that formulato track my calories.
Um, you know, anything.
Is keto diet good?
Is paleo good?
Like any questions pertaining tonutrition that you have, drop

(13:22):
them in the comments below.
If you watch the clip all theway through, obviously to this
point, that means that you'reinterested and you have
questions that you might wantanswered.
I'll go back through and answerall of them.
And if this clip was valuable,share it with somebody that is
looking to get healthier, that'slooking for insight.
If you want to take it a stepfurther, you guys should jump in
the Unstoppable 365 Fitness andNutrition Coaching Program.

(13:43):
We have an app where we help allour clients to follow structured
workouts.
We educate them on nutrition.
We do multiple calls per weekwith our community.
We have coaches assigned to youthat are going to help you get
results.
We have over 260 clients rightnow who are getting
life-changing results.
I'd love for you to join us.
So if you are interested, drop ahashtag me down below.
I'll know that you're interestedin coaching.

(14:04):
I'll reach out to you privatelyand we can talk about it.
But you guys, attention todetail with nutrition, huge
level up.
It'll change your entire life ifyou focus on being a
purpose-driven individual, notsomeone always seeking pleasure,
because this is a catalyst forhow you show up in your life.
And I can't stress that enough.
So I hope this helps somebodythat needed to hear it.
Let's go out and be the changewe want to see in the world

(14:24):
again.