MichaelFounder @ Longevity 100, Firefighter, 40 years old, Training to be strong at 100. Helping men aged 30–50 add 10+ active years through a personal coaching community with 12 niche experts.
Do not index
Do not index
with Lincoln, Longevity 100 Fat Loss Coach
When it comes to living longer and feeling stronger, few things are more important than staying lean—especially for men aged 30+.
In this week's expert session, Longevity 100 coach Lincoln broke down the exact habits that drive sustainable fat loss and help you maintain it for years.
“It’s not just about aesthetics. Excess fat, especially around the organs, drives chronic disease—and shortens your life.”— Lincoln
Let’s explore the key takeaways from his coaching session.
Why Getting Lean Matters for Longevity
Lincoln kicked things off by explaining that visceral fat (the fat around your organs) is one of the biggest risk factors for:
- Diabetes
- Heart disease
- High blood pressure
- Inflammation and poor metabolic health
Being lean isn’t about six-packs—it’s about avoiding chronic disease and increasing your healthspan.
How to Get (and Stay) Lean
Lincoln’s top fat loss foundations are simple—but powerful:
- Minimize processed foods & sugar
- Avoid liquid calories (sodas, juices, etc.)
- Limit alcohol consumption
- Eat whole foods and prioritize protein
- Strength train regularly
- Get high-quality sleep
- Keep stress levels low
“Fat loss comes down to habits that compound. Nutrition and consistency matter more than any ‘hack.’”
Are Carbs Bad?
Member Bengal jumped in with a common question:
“Are carbs okay when trying to lose fat?”
Lincoln’s reply:
Cutting carbs can help short-term—but for most people, it’s too restrictive and backfires. You cave, overeat, and start the cycle again.
Instead, focus on high-protein meals with clean, whole-food carbs—especially if you're doing weight training. Your body needs them for fuel.
Want direct coaching from Lincoln and 11 other elite experts?
Join Longevity 100 — our private community where you get weekly access to specialists in fat loss, strength, sleep, metabolism, and more.
- No Zoom calls.
- Just expert answers, when you need them.
- Build the body (and healthspan) you want.
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What Causes Plateaus?
Fat loss plateaus happen when your calorie intake = your calorie burn. And since you burn less as you lose weight, your routine needs to adjust.
Lincoln’s fix:
“Increase your daily movement or activity instead of just cutting calories further. It’s easier to sustain.”
Muscle gain plateaus, on the other hand, usually stem from:
- Low protein
- Poor training stimulus
- Lack of sleep
- Overtraining (not enough rest)
Fat Loss vs Muscle Gain—What’s the Right Sequence?
Should you alternate between fat loss and muscle gain? Or tackle both at once?
Lincoln's view:
“Trying to do both at the same time is hard. I recommend focusing on fat loss first, then shifting to muscle-building. Think long term. What can you sustain for the next 5 years?”
What If You Only Have 45 Minutes?
Fat loss comes mostly from your nutrition. But if your schedule is tight, Lincoln recommends:
- Full body strength training
- 2–3 sessions per week
- 6–8 reps per set
- 2–3 sets per muscle group
- Slow, controlled (eccentric) movements
More lean muscle = more calories burned at rest.
Final Advice
Forget crash diets and unsustainable plans. Lincoln’s advice is built on sustainability, not short-term intensity.
Focus on what works consistently:
- Build lean muscle
- Eat real food
- Sleep deeply
- Walk daily
- Don’t panic during plateaus—adjust intelligently
Want more protocols?
You can get Lincoln’s top strategy + 11 more expert protocols in our free 12-day email course.
Each lesson is <3 minutesDelivered daily to your inboxUnlock strength, VO₂ max, fat loss, and more
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