Personal health briefing · 12 Nov 2026, SAST
Body-fat video gists
Three briefings so you can read and act without watching the videos. These are separate systems, not one combined diet. They overlap on insulin and meal timing, and they differ on calories and carbs. Do not stack all three at once.
The Fastest Way to 12% Body Fat (At Any Age)
TLDR
- Getting to 12% body fat, in this video, is not a crash diet: fix sleep first, start calories at body weight × 13, lift, and walk up a step ladder. After 35, get bloodwork before dieting harder.
- The usable system is the 14-10-3-2-1 sleep protocol, 30/40/30 macros, the 2-6-7-8-10 protein and carb codes, staged eating windows (do not jump to 16:8), and +1,000 steps a week. A free 28-page guide has meal plans and 3-, 4-, and 5-day training splits.
- The last part (from about 28:56) is a paid-coaching pitch. Some numbers are coaching shorthand or client anecdotes. The Chicago sleep study he cites is a real 2010 paper.
Steps to try first
Try first- Run the 14-10-3-2-1 sleep steps this week, shifted around your real bedtime (the clock below is written for a 10:00 p.m. bedtime).
- Set calories at current body weight (lb) × 13. Use a 30% protein / 40% carbs / 30% fat split. Hit protein with the 2-6-7-8-10 portions.
- Weigh daily, unclothed, after the bathroom. Average days 1–7, then days 8–14. If the average is falling, change nothing. If it is flat, remove 100 calories, then wait another two weeks. Do not take fat under 50 g; cut the rest from carbs.
- Start the step ladder at today’s average and add 1,000 steps a week. Do not jump straight to 15,000.
- If you lift, pick the 3-day or 4-day plan in the free guide rather than inventing a program. The video also promised a 6-day plan; that plan is not in this v5 PDF.
- If you are over 35 and a normal deficit has stalled, take the marker list below to your own GP. Do not apply to Sculpt by Science or buy the branded supplements unless you separately say yes.
Do not jump to 16:8 or 18:6 on day one, and do not crash to 1,200 calories. He stages the first meal later while keeping the last meal at 8:00 p.m.: 12:12 at 8:00 a.m. → 14:10 at 10:00 a.m. → 16:8 at noon → 18:6 at 2:00 p.m.
Numbers you can copy
Sleep protocol, worked for a 10:00 p.m. bedtime (shift the clock to match yours):
14 hours before bed: morning sunlight, 10 minutes outside, no sunglasses
10 hours before bed: last caffeine
3 hours before bed: last food, no alcohol
2 hours before bed: last liquids
1 hour before bed: screens off, room cool and dark
Calories and the 14-day rule:
Starting calories = current body weight (lb) × 13
Macros: 30% protein, 40% carbs, 30% fat
Do not take fat under 50 g
Weigh daily, unclothed, after the bathroom
Compare 7-day average vs next 7-day average
Falling: change nothing
Flat: remove 100 calories, then wait 2 more weeks
Protein code (each ≈ 50 g, cooked weights): 2 scoops whey · 6 oz chicken or turkey · 7 oz salmon · 8 oz lean beef · 10 oz white fish.
Carb code (each ≈ 50 g, cooked weights): 2 medium bananas · 6 oz white rice · 7 oz brown rice · 8 oz pasta al dente · 10 oz sweet potato or potato.
Meal order he teaches: protein first, fiber second, carbs last.
Claims to treat as his, not checked here
- Spoken sleep-study figures (both groups lost 6.5 lb; 8.5 hours lost 3 lb of fat vs 1 lb of fat at 5.5 hours). The free guide cites 1.4 kg vs 0.6 kg of fat, which matches the 2010 Nedeltcheva paper linked below. The spoken pound figures are his retelling.
- A pound of muscle burns three times as many calories as a pound of fat, a common coaching shorthand; even if the direction is right, both numbers are small.
- 15,000 steps burns about 500 calories (so a week at 15,000 is the classic “1 lb of fat” figure). That math is a rough average and depends on your size.
- Client stories (Donnie, Brian, Francesca, Robbie, and others) and the “average client loses 24 lb / 17.5 lb in 16 weeks” figures are his claims. On-camera transformations are described as exceptional, and results vary.
Markers he names in the stories, not a complete lab order: testosterone, TSH, free T4, morning cortisol, fasting insulin, vitamin D, triglycerides, HDL, LDL, and blood sugar / blood pressure. A doctor should choose the tests.
Named resources
- Free 28-page Sculpt by Science guide (official link in the video description; not behind an email gate). Title: SculptByScience-Guide-Book-v5.pdf. Meal plans (2,806 and 2,125 kcal), a 3-day full-body split, a 4-day split, a 5-day split labelled for women, tracking notes, and the sleep-study numbers. Verified public on Google Drive, 12 Nov 2026, SAST.
- The video and channel
- Chicago sleep-and-diet paper: Nedeltcheva et al., 2010, Annals of Internal Medicine, “Insufficient sleep undermines dietary efforts to reduce adiposity.”
- MyFitnessPal: the guide’s tracking suggestion. A free tier exists; a paid upgrade exists. No need to sign up unless you want to.
- His Instagram, named in the description: instagram.com/mikediamonds.md. This link may ask you to log in.
- Leave unless you say yes Paid or opt-in, not recommended here: coaching apply / “become a business athlete” (to.sculptbyscience.com/1a792f93 lands on sculptbyscience.com/become-a-business-athlete); SculptHer community on Skool, which needs a signup (L.ead.me/SCULPTHER landed on sculptbyscience.com/sculpt-her when checked); branded supplements named in the guide (EHPLabs IsoPept Zero, CREA-8, PR MAX/PRIDE, Oxyshred, PSI), plus a discount code. Leave them unless you ask to buy.
If YOU Exercise To Burn Belly Fat, You NEED To See This
TLDR
- Exercise barely moves fat loss, in Fung’s telling; insulin decides whether your body burns fat or stores it.
- Eating fewer calories while snacking on high-carb foods can drop your metabolism to match, which is why yo-yo diets bounce back.
- The clip’s fat-burning move is simple: cut snacks, and leave longer gaps between meals (intermittent fasting) so insulin can fall and stored fat can come out.
Steps
If using the clip- Drop snacks and leave longer gaps between meals so insulin can fall. The video does not give a set fasting window, hours, or gram targets.
- Keep exercise for strength, flexibility, and health, not as the fat-loss plan. Fung says about 95% of weight loss is diet (his book, chapter 4).
- For the longer conversation, watch the free full episode linked below. The Obesity Code is named in the description; it is a paid book, not a free tool. No purchase link was given in the source, so none is invented here.
Extending fasting is not right for everyone (pregnancy, eating disorders, diabetes medicines, and some other conditions). This is a podcast clip, not personal medical advice.
Other points the clip makes, as claims: around 70% of obesity risk is genetic, yet genes can’t explain the rise in obesity in recent decades; 30 minutes on the treadmill might burn around 120 calories (“a couple of cookies”); people often get hungrier after exercise; we went from 3 meals a day in 1977 to 5 or 6 by 2003.
Named resources
- This clip, the full episode, and the main channel
- Paid book, no link in the source The Obesity Code by Dr Jason Fung is named in the description. No official purchase URL was provided there, so it is not linked here.
Want To QUICKLY Burn Fat Without Losing Muscle? You MUST Watch This!
TLDR
- Insulin, not calorie cutting alone, decides whether you burn fat or sugar. Lower insulin first, then fat can come off without wrecking hunger or muscle.
- Core steps: control carbs (especially from bags and boxes with barcodes), prioritize protein, don’t fear fat, eat when hungry, drink more water and replace salt, and eat enough fat so you keep muscle.
- Some points are published papers, some are lab findings, and some are speculation or single cases. Leave ketone drinks and any blood-pressure medicine changes alone unless you ask.
Steps
First step in the clip- Lower insulin by cutting carbohydrates that come from bags and boxes with barcodes. While you cut those carbs, prioritize protein and don’t fear the fat that comes with it. Fat plus protein helps you feel full.
- When you are hungry, eat. When you are not, don’t. Let lower insulin and fat-burning cut hunger naturally, instead of forcing yourself to eat less while still sugar-burning.
- If staying very low-carb, protect muscle: eat enough fat and protein, drink more water, and replace salt (low insulin lowers aldosterone, so you pee out salt and water faster). Don’t under-eat just because hunger drops.
People on one or two blood-pressure medicines, he says, often have to stop them within two days of starting keto because blood pressure can fall quickly. That is a caution, not a DIY instruction; talk to the prescribing doctor.
Other learnings, as the video gives them
- The body mainly burns two fuels: blood sugar or fat. The brain uses sugar or ketones. High insulin = sugar burning. Low insulin = fat burning. After insulin has been low for about 16 hours, leftover fat-burning in the liver becomes ketones.
- A 24-hour fast is enough for some ketosis the next morning. People go in and out of ketosis; Bikman often calls that ideal.
- He cites published case reports of people with early Alzheimer’s doing better on simple tasks when in ketosis; his lab found belly-fat metabolic rate three times higher in ketosis; and he says controlled studies show whole-body metabolic rate goes up in ketosis when calories are held equal. Treat those as cited claims, not re-checked here.
- Ketones, in his framing, help defend muscle by giving the brain another fuel. Don’t start fat loss by only cutting calories and exercising more. He points to The Biggest Loser pattern and an NIH paper on a lasting drop in metabolic rate.
- He cites Harvard’s David Ludwig: a lower-calorie meal that spikes insulin makes you much hungrier than a lower-calorie meal that does not.
- The only downside he clearly names: you can temporarily become less metabolically flexible. After a long stretch of keto, a high-carb meal may take about 180 minutes for blood sugar to come back down, versus about 90 minutes on a higher-carb diet.
- A cited medically supervised UK fast of 384 days is evidence in his telling that a long fast can differ from starvation if fat stores last. That is a cited case, not advice to fast that long.
Named resources
- This clip, the full episode, and the main channel. No affiliate or opt-in forms were in the description.
- Named paid product, no URL given “Original Ketone” bio-identical BHB drinks were named in the video, not the description. No URL was given, so none is linked here. He also discusses ketone salts and esters; leave ketone drinks unless you ask.