In this RAW episode, Marty Gallagher, J.P. Brice, and Jim Steel use lessons from the survival series “Alone” to illustrate how fewer eating events, protein‑forward meals, and steady daily activity create reliable fat loss. We explain why hunger management matters more than calorie math, how brief fasting windows simplify choices, and where strength training and zone‑2 cardio fit so you preserve muscle while dropping bodyweight. The team shares simple food templates, adherence tactics for work and travel, and a short list of home‑gym tools that make consistent movement effortless. Full episode list and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
ABOUT THIS EPISODE
Marty Gallagher, J.P. Brice, and Jim Steel outline a practical “Alone diet” framework: fewer meals, higher‑satiety foods, and daily movement. The goal is appetite control and muscle retention, not crash dieting. Use a modest fasting window (e.g., 12–16 hours as tolerated), break the fast with protein and produce, and keep ultra‑processed snacks out of reach. Strength train two to three days per week with compound lifts to protect lean mass, and add zone‑2 conditioning—walking treadmill, exercise bike, or outdoor steps—on most other days. Track only what matters: sessions completed, weekly bodyweight average, and sleep. Expect plateaus; rather than slashing calories, add steps, tighten portions with a scale for a week, or shorten eating windows slightly. For home or facility setups, a quiet cardio option and a compact free‑weight kit keep adherence high; rubber gym flooring reduces impact and noise.
RELATED TRAINING GUIDES
https://www.ironcompany.com/blog/performance-eating-power-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
https://www.ironcompany.com/blog/post-workout-replenishment-weight-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
https://www.ironcompany.com/blog/nutritional-wave-ten-steps-forward-nine-steps-backward?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
https://www.ironcompany.com/blog/hardcore-intermittent-fasting?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
WHAT YOU’LL LEARN
How meal frequency and food choice drive satiety and long‑term compliance.
Ways to pair brief fasting windows with strength training to retain muscle.
A simple weekly template that blends resistance work with zone‑2 cardio.
Tracking and troubleshooting strategies that avoid all‑or‑nothing dieting.
KEY TOPICS
Appetite control, protein targets, and fasting windows
Strength training for muscle retention during fat loss
Zone‑2 conditioning and daily step goals for energy balance
QUICK ANSWERS
Q: Do I have to count every calorie on the “Alone diet”?
A: No. Lead each meal with protein and produce, limit eating events, and log weekly weight and steps; use a food scale selectively when progress stalls.
Q: How should I train while using fasting windows?
A: Lift 2–3 days per week and place bigger meals near training; perform easy zone‑2 cardio or walks on most other days to support recovery and appetite control.
Q: What’s the fastest way to break a plateau?
A: Add 2,000–3,000 weekly steps, tighten portions with a scale for 7–10 days, or shorten the eating window by 1–2 hours while holding protein constant.
SHOP THE EPISODE
Body‑Solid Endurance Walking Treadmill (T50) — quiet zone‑2 at home
https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
Xebex AirPlus Runner Smart Connect Curved Treadmill — low‑maintenance conditioning
https://www.ironcompany.com/xebex-airplus-runner-smart-connect-curved-treadmill-acrt-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
IRON COMPANY Premium Powder‑Coated Kettlebells — versatile circuits
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
PowerBlock PRO 50 Adjustable Dumbbell Set — space‑saving strength
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
Detecto Mechanical Portion Scale — simple portion control at home
https://www.ironcompany.com/mechanical-dial-type-portion-scale-detecto-pt-2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101