Evan Daly is an online coach and co-owner of gleanapp, the all in one fitness and weight loss app with fellow head coach Sean Casey, who has also been on the podcast.

His approach is helping you lose fat without the restriction and I’m looking forward to talking all things fat loss, weight loss and nutrition in general in today’s show.

Here are some of the things we talked about in today’s podcast:

· Why making small identity shifts is crucial for long-term weight loss success.

· How incorporating maintenance days or weeks can provide psychological relief and help with diet adherence.

· Alcohol can be included in a calorie-controlled plan, but individual preferences and behaviours should be considered.

· Sustainable and enjoyable habits are essential for long-term weight loss. Creating a calorie deficit is essential for weight loss and fat loss, but there are many methods and tools that can be used to achieve it.

· Diet culture often promotes restrictive and miserable approaches to fat loss, but it is important to find strategies that make the process easier and more sustainable.

· A calorie deficit does not mean starving oneself; it is about feeding the body enough calories while still creating a deficit.

· Proper resistance training is crucial for achieving fat loss and maintaining long-term results.

· Understanding that no single food or food group causes fat gain and focusing on the overall diet and emotional triggers can help overcome binge eating.