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/ Take our Training Program Quiz and get a 7-Day Trial to the TH App here: https://th.fit/ Code: JKPODCAST for 50% off Lab Work at Blokes: https://blokes.co/jkpodcast Never let momentum get to zero. Listen to the Jason Khalipa Podcast every Monday and Thursday on Apple Podcasts, Spotify, or YouTube. Follow Jason: https://instagram.com/jasonkhalipa?igshid=MzRlODBiNWFlZA== Follow TRAIN HARD: https://www.instagram.com/trainhard.fit/?hl=en Never Zero Newsletter: https://www.th.fit/ NCFIT Programming For Gym Owners: https://www.nc.fit/programming 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