The Better Man Podcast by Dean Pohlman

February 13, 2026 161: The "Core 4" Weight Loss Starter Kit (The Simplest Way To Lose Weight) with Certified Nutrition Coach, Brooks Coleman

If you're frustrated and overwhelmed by the sheer volume of weight loss information that exists on social media, then today's "Core 4" Weight Loss Starter Kit is the antidote.

It's the simplest weight loss strategy that actually works. And it's something the world desperately needs because more than 90% of people who lose weight gain it all back within a few years!

Not because they're lazy or broken or lack the necessary willpower.

But because they don't have a simple and reliable plan like the "Core 4" strategy.

Most weight loss strategies are too complex, too "in the weeds," and too focused on "stepping over dollars to pick up pennies." And there's too much conflicting weight loss advice that causes frustration, confusion, overwhelm, and weight gain.

The "Core 4" principles give you the simplest recipe for losing weight in the next 30 to 60 days. It might not be easy, but it will be simple.

Today's guest, Certified Nutrition Coach Brooks Coleman, created the "Core 4" strategy in a direct attempt to make weight loss simpler and less confusing.

Brooks and I break down his "Core 4" strategy so you can understand what to focus on rather than getting stuck and focusing on things that sound cool but don't move the needle on your scale.

If you've struggled to lose weight (or keep weight off after losing it), hit play.

Here's what Brooks and I discuss:

The extremely simple (but not easy) "Core 4" weight loss strategy that will help you look and feel better in 30 to 60 days (3:42)
Why muscle is the "compound interest" of exercise (21:19)
The dead-simple 2-part recipe for sustainable weight loss (12:38)
Create your own "Core 4" Blueprint at (41:56) - I recommend taking notes here, so you actually implement the "Core 4" principles

And more, including…

The insidious and pervasive "stepping over dollars to pick up pennies" weight loss mistake that causes confusion, overwhelm, and weight gain (3:22)
Why do so many men gain weight by eating healthy foods? A Certified Nutrition Coach explains at (5:16)
Here's the "secret" behind why cutting carbs and fasting work so well for weight loss (7:07)
Why exercising with the "fat burning mindset" is the wrong way to approach weight loss (and why a step counter in the BEST fat burning machine) (10:15)
3 scientific reasons the step counter is the single most overlooked health tool available (11:29)
The dead-simple two part recipe for weight loss (12:38)
How burning a lot of calories in the gym, particularly with cardio-based workouts, actually makes sustained weight loss more difficult (14:09)
Why the calories burned from walking throughout the day "mean" more to your metabolism than the calories burned from a high intensity workout (15:17)
Why your body prefers to lose muscle over fat (and why strength training is required if you want to look lean and strong after losing weight instead of looking skinny fat) (18:39)
How muscle is the "compound interest" of exercise (21:19)
The ONLY macronutrient you need to track (if you dial this one in, you can ignore the other two) (23:42)
The counterintuitive way dialing in your diet allows you more leeway to enjoy sweet treats and salty snacks (38:12)

Guest Bio:

Brooks Coleman is a Certified Nutrition coach with 8 years in the industry. After spending 10 years trying to improve his health and body, falling prey to the binge and restrict, Yo-Yo diet fads all over the internet, he decided to take things into his own hands. He quit his job in corporate America to work in an exercise physiology lab and learn how to truly read and interpret research. There he gained experience in personal training, metabolic testing, and body composition analysis. Finding out what actually works, he found himself obsessing and losing balance with his routine...dedicating every waking moment to maximize his results. It worked, but the rest of his life was suffering. He wasn't balanced. This led him to focus on the biggest levers that allowed him to get 80-90% of the results with much less obsession...so it actually would benefit other parts of his life. In 2022, he started DataFit and has since helped over 300 clients lose fat, build muscle and get fit for life in a sustainable way.

Precision Nutrition Level 1 Nutrition Coach

Renaissance Periodization Nutrition Coach

Certified Metabolic Flexibility Coach

Certified Mindset & Behavior Change Coach

Resources mentioned in this episode:

1. 4 Week Fat Loss Challenge: If you're a busy professional that wants to drop 5-10 pounds of body fat in the next 30 days, Brooks set up a free challenge exclusively for you and the Man Flow Yoga audience. Join the challenge here: https://datafit.net/challenge?el=mfy

2. Follow Brooks on Instagram: @CoachBrooksColeman.

3. Block Blue Light: If you want the same Blue Light Blocking Glasses I use (and you want to save some coin on your purchase), use my partner link: https://www.blockbluelight.com/?ref=manflowyoga

4. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28

5. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

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