166: Lose Fat and Optimize Your HORMONES With These Simple Diet Hacks

Struggling to lose fat and boost your energy levels? Discover how simple diet changes can help you optimize your hormones, supercharge your health, and get your body working with you, not against you. In Episode 166 of The Jason Khalipa Podcast, Jason Khalipa and Gabe Yanez sit down with hormone and nutrition expert Sam Miller to break it all down. If you’re a hard-working dad chasing balance between family, career, and fitness, this episode is the no-nonsense guide you’ve been waiting for.

Take control of your health and try our personalized training program today! Take the Training Program Quiz and get your 7-day free trial of the Train Hard app here: https://th.fit/. 

In this episode, Sam Miller explains how your diet directly impacts hormones like testosterone, helping you build muscle, burn fat, and sustain energy for work, workouts, and family time. The discussion is packed with practical tips for busy dads who want clear, actionable strategies that don’t require flipping their lives upside down. Jason, Gabe, and Sam keep it real, no gimmicks, just proven advice built on hard work and integrity.

Follow Sam on IG: https://www.instagram.com/sammillerscience/

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Philanthropy: https://avaskitchen.org/

Chapters:

0:00 Start Here

0:03 Why Metabolism Matters

1:55 Sam’s Health Journey

5:50 Calories vs. Hormones

7:45 Fix Your Gut Fast

11:36 Macros or Ingredients?

13:33 Food for Brain Power

17:15 Stress = Digestion Problems

19:08 Poor Diet Wrecks Your Gut

22:40 The Cost of Low Calories

24:29 Why You Need Fats

27:44 Standard Tests Aren’t Enough

29:21 Key Hormones for Women

32:33 Testosterone Basics for Men

34:10 Diet, Stress, and Testosterone

37:28 Optimize Testosterone Levels

39:01 Simple Hacks for Better Health

42:27 Feel Amazing, Not Just “Normal”

43:58 Testosterone and Fertility Warning

47:21 Peptides and Fertility Tips

49:00 Balance Family and Health

52:18 Alcohol Hurts Sleep and Training

53:59 Manage Stress with Purpose

56:59 Build Healthy Family Habits

58:30 Screen Time Ruins Sleep