Quick stats
Name:
Eric T.
Age:
35
Starting Weight:
435 lbs.
Current Weight:
300 lbs.
Weight Loss:
135 lbs. (61 kg)
What were you struggling with before making this change?
I weighed 435 pounds and experienced sleep apnea for 8 years. I struggled with chronic fatigue and low energy, brain fog and difficulty concentrating, and often felt slow and sluggish after meals. I dealt with constant inflammation, torn meniscus and cartilage in both knees, knee pain when standing, walking, or exercising, and lower back pain. I also experienced itchy skin and irritation, vision issues, poor sleep quality, and waking up tired. I had low stamina and endurance, difficulty being physically active, and reduced mobility. I often felt trapped in my own body and struggled with a lack of motivation at times. Everyday tasks felt more difficult than they should have been, and I feared long-term health complications. I had difficulty enjoying life to its fullest potential.
How long did it take to notice results?
The 5-month results are showing faster than ever in my life experience.
Share 5-7 results or changes you’ve noticed.
I lost 135 pounds in 14 months. I experienced better vision, increased energy, improved mental clarity and focus, and started learning a third language. I noticed reduced inflammation throughout my body, healthier-looking skin, and a faster metabolism. I experienced better sleep quality, waking up refreshed, improved mobility, less knee and back pain, and better endurance and stamina. I feel sharper and brighter throughout the day, have greater confidence, and enjoy a much higher overall quality of life
What challenges did you face when starting?
When I started, everything felt difficult. I struggled with low endurance, low energy, lack of motivation, poor sleep quality, overthinking, overeating, emotional eating, constant cravings, and habits that I thought were normal because I’d lived with them for so long. The extra weight affected every part of my life. My knees hurt, my body felt inflamed, simple activities took more effort, and I often felt physically and mentally drained. Looking back, I realize I had adapted to feeling that way and accepted it as normal. The best way I can describe it is that it felt like I was carrying a mountain on my back every single day.
How did you overcome them?
What really helped me start this journey was education. I spent a lot of time watching videos from Dr. Berg to better understand how the body works, nutrition, hormones, metabolism, and what foods I should be eating. I also had some educational background that helped me connect the dots. While I didn’t spend a long time in college, the highest science class I completed was biochemistry, which gave me a foundation for understanding how different processes in the body work together.
Over time, I continued learning from other videos, research, and people who motivated me. One thing I’ve learned is that knowledge makes the journey much easier. Throughout my lifetime, I’ve lost over 450 pounds through different weight-loss attempts. I’ve been on and off many times, but this time was different because I understood what I was doing and why I was doing it.
Instead of relying only on willpower, I focused on learning, creating a process, and making sustainable changes. The more I understood my body, the easier it became to work smarter, not harder. That knowledge helped turn weight loss from a constant struggle into something I could manage and maintain.
What does your routine look like now?
My routine today is completely different from what it used to be. I never drank coffee until I was 35 years old. Now, when I wake up, I have black coffee with 10 grams of creatine and one tablespoon of MCT oil. After handling some work in the morning, I usually head to the gym between 11:30 a.m. and 12:30 p.m.
I typically spend an hour to an hour and a half at the gym. What’s amazing is that when I first started, even 45 minutes felt difficult. Today, I have so much more energy that staying active for longer periods feels natural. I don’t spend more time at the gym because I’m trying to punish myself or burn myself out. I spend more time there because I genuinely enjoy it. I enjoy learning, and I finally have the energy to do it.
I average about 7,000 steps per day and focus on full-body workouts. To maintain muscle while losing weight, I bench press 225 pounds for three sets of ten reps. I also do bicep curls, tricep extensions, and a variety of upper-body exercises. Over the last month and a half, I’ve added more lower-body training, including hamstring, calf, and glute exercises, along with other leg exercises.
One of the biggest game changers for me has been adding MCT oil to my coffee. Even though it contains calories, it helps me stay satisfied and makes fasting much easier. I feel energized, focused, and able to keep moving throughout the day without constantly thinking about food.
I also cycle in and out of ketosis. My typical approach is to stay in ketosis for about 11 to 13 days, followed by a two-day break before starting again. This approach has worked well for me because it allows me to stay consistent while still enjoying flexibility. For me, the key has been finding a routine that is sustainable and fits my lifestyle for the long term.
Share 5-7 ways this change has impacted your daily life.
1. Walking became a lifestyle: Taking stairs, walking daily, and staying active now feel natural instead of being a chore.
2. My eating habits completely changed: I eat more intentionally, drink mostly water, and learned how to manage cravings instead of letting them control me.
3. I have more energy than ever: I can lift weights, walk, box, play basketball, and even consider working out twice a day.
4. My mind is sharper and more focused: I’m learning Japanese, staying productive, and have far better mental clarity.
5. Recovery and self-care became priorities: Meditation, stretching, massages, and better sleep help me feel balanced and consistent.
6. I learned to work smarter, not harder: Understanding nutrition, ketosis, fasting, and my body’s needs made the process sustainable.
7. I enjoy being active: Instead of avoiding movement, I now look for opportunities to move, train, learn, and challenge myself every day.
What advice would you give someone starting in this area?
If there’s one thing I would tell someone who’s just starting, it’s this: focus on understanding what you’re eating before worrying about spending hours in the gym.For me, reducing my carbohydrate intake was the biggest game changer. Once I understood the basics of carbohydrates, how they affect my body, and how much I was actually consuming, I finally started seeing consistent progress.
My advice would be to spend the first two to three weeks learning. Watch educational videos, understand nutrition, and start making small improvements each day. One resource that helped me was Dr. Eric Berg’s beginner keto videos. Whether someone chooses keto or another approach, the important thing is understanding the food you’re putting into your body.
You don’t have to be perfect from day one. Just focus on learning, making better choices, and improving a little each week. Once you understand the fundamentals, the process becomes much easier and far more sustainable.
