114: 75 Pound Weight Loss and More Energy with Zack Walton

In this episode, Dr. Steve reconnects with Zack Walton, who shares his powerful story of losing 75 pounds and reclaiming his energy by making simple but life-changing shifts to a low-carb, high-fat, high-protein way of eating. A few years ago, Zack struggled with his health and weight, battling a lifelong addiction to soda and feeling stuck in a cycle of unhealthy habits.

By cutting out carbs and incorporating intermittent fasting into his routine, he not only shed the weight but also regained his energy and transformed his overall well-being. Now passionate about sharing his journey and the power of mindful eating, Zack opens up about his challenges, practical steps, and triumphs along the way. 

From his initial struggles to his ultimate success, Zack offers honest insights and actionable tips that anyone can use to make a positive change. 

 

[00:01 - 03:34] Zack’s Weight Struggles and Failed Diets

•  Zack’s father’s obesity and surgery shaped his perspective on health.
• Hit 270 pounds after high school despite trying multiple diets (keto, calorie counting, etc.).
• Felt defeated and resigned to staying overweight before hearing about a new approach.
• A conversation with Dr. Steve shifted his mindset toward focusing on health over weight loss.

[03:35 - 30:12] Starting Intermittent Fasting and Cutting Carbs 

• Began intermittent fasting (16:8) and cut back on carbs gradually.
• Experienced withdrawal symptoms during the first two weeks, especially from sugar.
• Struggled with soda cravings but eventually eliminated them completely.
• Focused on nutrient-dense foods like red meat, eggs, and healthy fats.
• Noticed a significant drop in hunger and cravings by the end of week three.

[30:13 - 23:44] The Real Cost of Healthy Eating

• Eating one meal a day (OMAD) reduces food expenses.
• Buying local meat (e.g., bulk beef and pork) saves money.
• Cutting out vending machine snacks, soda, and coffee shop habits adds up to big savings.
• Healthy eating doesn’t require a higher budget, just smarter choices.
• Clean eating reduces pain and boosts immunity.

[41:39 - 54:42] Key Takeaways For Simple Steps to Better Health

• Focus on health, not weight loss—cut carbs, and the weight will follow.
• Eating healthy is cheaper; ditch processed foods and invest in nutrient-dense options.
• Quit soda first to break sugar addiction and reset your taste buds.
• Avoid gimmicks like weight loss meds or fad diets—real results come from proper nutrition.
• You don’t need carbs to thrive; prioritize whole foods like meat, eggs, and healthy fats.

 

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Tweetable Quotes:

“Don't do it for the weight loss. Do it for wanting to feel better, and then the weight loss will come.” - Zack Walton

“Whatever they were telling me, why are you fasting? That's probably bad for you. I always told them, well, you think cavemen has enough food to eat three times a day every day? No, they didn't. Our bodies aren't made for that. We're made to eat when we need to.” - Zack Walton