Most people overcomplicate their diet.
They think they need to eat like a bodybuilder—six meals a day, bland chicken and rice, and never touching dessert.
That’s not sustainable.
And it’s why so many people burn out.
The truth?
You can eat amazing food, stay in great shape, and build a powerful, chiseled physique without obsessing over every meal.
Recently I posted a video on IG showing that about 30% of my calories come from “dessert foods”.
It IS possible to actually eat like this and be lean and healthy.
Here are the simple strategies to follow that makes this possible.
1. You’re prioritizing high-quality, nutrient-dense protein.
Make sure and eat steak, Greek yogurt, collagen, and eggs—all rich in bioavailable protein, essential amino acids, and micronutrients.
Most guys under-eat protein, which crushes recovery, lowers testosterone, and makes fat loss harder.
2. You’re eating for satisfaction (not just “clean eating”).
The biggest reason diets fail?
They don’t satisfy you.
You should include desserts daily, preventing cravings and making your diet effortless.
Since you control total calories and protein, it doesn’t hurt your results.
3. You’re leveraging the power of supplementation.
Instead of forcing yourself to eat nutrient-dense foods you don’t love, you fill the gaps with smart supplementation.
Most guys fail because they either ignore micronutrients or try to get everything from food and overcomplicate their diet.
4. You’re not wasting time with small, ineffective meals.
You keep your meals big, satisfying, and enjoyable.
Many guys graze all day, spiking insulin constantly and never feeling truly full.
Your approach simplifies eating, makes tracking easier, and eliminates mindless snacking.
5. You’re getting huge benefits from fasting.
You naturally extend your fasting window, which improves insulin sensitivity, fat burning, digestion, and mental clarity.
Most people don’t realize that constantly eating throughout the day keeps insulin high, making it harder to burn fat.
6. You’re eating high-quality carbs that actually fuel performance.
Steak, potatoes, and simple whole-food carbs support testosterone, thyroid function, and energy.
A lot of guys go too low-carb and end up tanking their performance and sex drive.
And what you’re NOT doing is just as important…
❌ You’re not eating excessive seed oils.
Most processed junk is loaded with industrial seed oils (canola, soybean, sunflower, etc.), which are linked to inflammation, lower testosterone, and metabolic dysfunction.
You stick to foods made with natural fats (butter, eggs, dairy, etc.), which helps keep your hormones in peak condition.
❌ You’re not constantly spiking insulin with grazing.
Frequent snacking keeps insulin elevated all day, making it harder for your body to tap into fat stores.
Since you keep your meals big and satisfying, you don’t need constant snacks, which improves fat loss and energy levels.
❌ You’re not eating low-fat, low-testosterone food.
Many guys under-eat fat and crash their hormones.
You’re getting plenty of healthy fats from steak, eggs, and whole dairy, keeping your testosterone high.
❌ You’re not over-restricting or falling into the “health nut” trap.
Many guys go ultra-clean and burn out because their diet is miserable.
You eat exactly what you love while hitting your macros, making it effortless to stick to long-term.
❌ You’re not drinking a ton of liquid calories.
No constant fruit juices, sodas, or sugary coffee drinks that add calories without satiety.
You keep it simple with organic milk, water, and coffee.
Bottom line..
Your diet works because it’s effortless, satisfying, and supports peak health without forcing “clean eating” misery.
- You get in all essential nutrients without overcomplicating things.
- You keep inflammation low by avoiding junk seed oils and weird additives.
- You leverage fasting and smart supplementation to optimize hormones and performance.
- And most importantly—it’s enjoyable, which is why you can stay shredded year-round.
Most guys struggle because they either:
Go too strict and burn out or…
Eat junk without a plan and wonder why their body isn’t improving.
This approach is the perfect balance.
Talk Soon,
Greg O’Gallagher
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