Men's Nutrition & Fitness - Coach Brian Parana

Calling all Men wanting to burn body fat 🔥

👉 Roger lost 1.4% body fat and 5.8 pounds.

👉 Eric dropped 5 pounds in 2 weeks. He lost 2 inches off his gut.

👉 Dax dropped 3 pounds in 1 week. He hit 15,000 steps in one day.

👉 Chris K texted me today. He lost 2 more pounds this week.

All 4 men are inside The Call To Rise right now. All are on pace to lose 20 pounds or more in 100 days..


Here is the real win though...
They live a normal life and still get results.
Even go on date nights, travel for work and even eat cake at birthday parties.
The scale still moves down!


Most men lose weight, then gain it back.
it’s a constant struggle for years.

They never learn to eat for real life, often follow a strict diet meal plan instead, and that plan falls apart the moment life gets busy.


If that sounds like you,
you have a weight maintenance problem.

Whatever you tried before will not build the body you want to live in the rest of your life.

The fix is one skill.
Learn how to eat the right foods at the right times in the right amounts. Once you understand that then you keep your results for years.


I have 4 spots open in The Call To Rise.
Join now and you can have real fat loss results by the end of summer.

Comment “RISE” below and I will send you the details.

Want more insights on what we do in The Call To Rise?
Listen to “Driven For Health” Podcast
episodes 113 and 117 to hear two guys share their stories
-Mike lost 17 lbs with 12% body fat
-Chris H was 20 pounds while traveling frequently for work

Both these guys have families, careers and simply got sick of carrying unwanted belly fat around

5 days ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

Logging the miles! @akronmarathon
88 days to go!
@levi_parana24 - Challenge Accepted 🔥

6 days ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

One 52-year-old listener put it best: “This podcast brought the fire back into my life.”

Men over 40 come here to cut through the BS.
You get real strategies to get real results.

Over 118 published episodes
With over 9,149 downloads across all platforms.
5,000+ minutes of straight talk on nutrition, fat loss, labs, and energy.

No complicated science or fake motivation.
Just what works.

Listen now to Driven for Health podcast wherever you listen.

Rise Up 🔥
Coach Brian

1 week ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

Jamie has been with us 11 weeks, and he’s down 36 pounds.

He ate chicken and fish with rice or potatoes, plus plenty of vegetables.
Other things too! Not some boring bodybuilder diet.

He drank water instead of soda or alcohol. It helped him manage his hunger and stay on track with his calories.

Some days were harder than others. He kept showing up anyway.

That’s what coaching does. It gives you a plan you can follow and someone holding you accountable to it.

More importantly, The Call To Rise is an implementation program where you actually do the work and are held to it.


You don’t need perfect conditions to lose weight. Just need a simple plan to build a sustainable lifestyle.

Jamie proved that. 36 pounds down in 11 weeks doing one day at a time.

If you’re looking for real results with real coaching for your real life, join The Call To Rise 100-Day Fat Loss Challenge.

Coach Brian
Dm RISE and I’ll see how I can help you

1 week ago | [YT] | 2

Men's Nutrition & Fitness - Coach Brian Parana

Supporting @projectoutrun 5k!
Lets see which Parana boy is faster!

Which one do you think will win?!

The state qualifying swimmer or the cross-country track runner?!

2 weeks ago | [YT] | 1

Men's Nutrition & Fitness - Coach Brian Parana

If you think you are a “bad sleeper,” that belief may be keeping the problem alive.

I see this often with men over 40.

They wake up tired, push through the day, drink more coffee, stay wired at night, then get frustrated when they have a hard time with sleep because it doesn’t come easily to them.

After a while, they start saying things like:
-“I have always been a bad sleeper.”
-“I wake up at 3 AM every night.”
-“My brain will not shut off.”


This is an overlooked part of poor sleep…
👉 The way you think about sleep can affect the way you sleep.

In episode 110 of Driven For Health, I sat down with Nick Lambe, The Online Sleep Coach, to talk through why many men sleep worse than they think.

We covered
-Sleep duration,
-Sleep continuity,
-Sleep regularity,
-REM sleep,
-Deep sleep,
-Sleep device data,
-Sleep diaries,
-Stress,
-Conditioned arousal, and
-What to do when you wake up in the middle of the night.

One of the most interesting and useful parts of the conversation was the idea that your bed can become connected with frustration.

If you spend hours in bed awake, checking the clock, scrolling your phone, thinking about work, and trying to force sleep, your brain starts to connect the bed with being alert.

That pattern can be changed.

To do that,
Start with a simple sleep audit.

Track your bedtime, wake time, caffeine timing, night wakings, and energy the next day.

Look for patterns before jumping to another supplement, device, or sleep hack.

Sleep affects hunger, cravings, blood sugar, mood, training recovery, and the decisions you make the next day.

If your energy is low and fat loss feels harder than it should, your sleep deserves a closer look.

Listen to episode 110 of Driven For Health:

👉 Why Men Over 40 Sleep Worse Than They Think With Nick Lambe


On June 8-14th
We also highlighted the Men Over 40 Summit which I am a guest speaker!

Visit www.menover40healthsummit.com/

Sleep Tight
Coach Brian

Ps - don’t let the bed bugs bite!

1 month ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

Do you struggle with type 2 diabetes and want to get your A1C down?

Good news.
Danny just did exactly that.

He sent me this message after his blood test and doctor visit:

His A1C went from 5.9 to 5.6.

That means he is no longer in the prediabetic range!

And the best part?
His doctor told him he is doing everything right.

-No crash diet.
-No magic supplement.
-No extreme or restrictive plan.

Here's what we did in our work together...
Danny got consistent with the basic things that actually move blood sugar:

-Protein at meals.
-Better food choices and portion control.
-Strength training.
-Daily movement.
-Following a real plan for his lifestyle and food tastes.
-Staying accountable when life got busy.


That is how real results happen.

A lot of men wait until the doctor gives them a bigger warning before they finally take action.

Danny decided to do something about it now before his A1c got 8, 10 or even higher.

And now he gets to walk out of that appointment with huge relief instead of more stress.

That is a big deal for him and you can see how excited he is about these new changes.


If your A1C, fasting glucose, weight, or energy are headed the wrong direction, you do not need to stay stuck or in a plateau.

You need a simple plan you can repeat.

Comment A1C and I’ll send you my free Improve Your Blood Panels Scorecard to have a simple three day starting plan around nutrition and activity that will fit your lifestyle.

Stopping Diabetes
Coach Brian

1 month ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

just something exciting we are doing in my men’s group...

The Call To Rise Push-Up Challenge

Men, this week we are running a simple challenge:

💪 Who can complete the most push-ups before our next meeting?

There is no set number or cap.

You do as many as you can safely handle throughout the week.

The challenge starts Thursday and ends before our next group meeting Wednesday 9p.

👉How To Track

Keep a running total every day.

Use one of these:

A note on your phone
A sheet of paper or notebook
A whiteboard

The paper option is probably best because it keeps the challenge visible and makes it easier to remember throughout the day.

👉 Every time you do a set, write it down.

Example:

Thursday
20
15
25
10
Total: 70

At the end of the challenge, be ready to share your total.

🔥 Push-Up Standard

A push-up only counts if it meets both of these standards:

1. Full arm extension at the top
Lock out the arms and finish the rep.

2. Chest touches the ground at the bottom
Not halfway. Chest to ground!

That is the standard we are using.

Full extension at the top. Chest to the ground at the bottom.

👉 Important Reminder

This is a challenge, but we are not looking for an injury.

Do not push past your actual physical limits just to add reps. That serves no one. A strained shoulder, irritated elbow, or tweaked pec does not make you tougher. It takes you out of training.

Break your sets up. Stay within what your body can handle.

👉 Do plenty of stretching for your chest, shoulders, and upper back throughout the week so you stay loose and move well.

The goal is to push yourself, build momentum, and compete in a way that makes you better.

Rise Up 🔥
Coach Brian

1 month ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

Client gift of the year.

One of my clients gave me a mounted piranha head because my last name, Parana, sounds close enough to piranha that this gift apparently HAD to happen.


What makes it even better is that over spring break, my kids and I went fishing for piranhas in Peru.

So this one hit on a whole different level.

It was funny, thoughtful, and actually tied into a memory my family just made together.

That is one of the parts of coaching I appreciate the most.

Yes, we work on nutrition, training, fat loss, blood work, habits, and accountability.

But over time, you also build real relationships with people.

You get to know their families, their goals, their struggles, their wins, and their sense of humor.

This one made me laugh.

Grateful for the thoughtful gift and the story behind it.

Coach Brian

1 month ago | [YT] | 1

Men's Nutrition & Fitness - Coach Brian Parana

Most men with insulin resistance are eating too many carbs at one time.

A lot of men ask, “How many carbs can I eat?”

Better question:

How many carbs can your body handle at one meal without your blood sugar jumping too high?

For many people with insulin resistance, a good starting point is:

15 to 30 grams of carbs for a snack
30 to 45 grams of carbs for a meal

Some men can handle more. Some need less.

The real test is your blood sugar.

Check your number 1 to 2 hours after eating.
A common post-meal target used by the American Diabetes Association is under 180 mg/dL for most nonpregnant adults with diabetes, although personal targets can vary.

If your number is running high after meals, reduce the carb portion next time.

Start here:

Protein first.
Vegetables next.
Controlled carb portion last.

Examples of a controlled carb portion:
Especially if you aren't tracking.


-Half cup cooked rice.
-Small potato.
-One piece of fruit.
-One slice of bread.
-Half cup oats.


Also pay attention to breakfast.
Many people are more carb sensitive in the morning, so a lower-carb breakfast can work better.
(Like omelete with veggies)


Insulin resistance does not mean you can never eat carbs.

It means you need to learn your total carb limit throughout each meal of the day and daily totals.

Track the meal.
Check the number.
Adjust the portion.

That is how you know your numbers

Coach Brian

1 month ago | [YT] | 1