How to Reach Your Fitness Goals (Hard-to-Grow Muscles, Lose Fat, Busy Schedule & More) | Dan Garner

About this episode

In this episode, my guest is Dan Garner, a renowned human performance coach behind UFC champions, Olympic medalists, and CEOs. We discuss how he bridges the gap between sports science and real-world coaching. Dan explains constraint theory — finding the single bottleneck holding someone back — and walks through the blood markers he uses to find it, including why a 20% testosterone swing can be pure noise, why vitamin D has no usable reference change value, and why the omega-3 index is the most honest marker he tracks. We cover his three-step approach to fat loss, diet breaks, low energy availability, hypertrophy clusters, deload strategy, and an evidence-first framework for evaluating peptides. This episode is for anyone who wants to measure what they're doing and adjust it intelligently rather than guessing. Show notes: https://www.performpodcast.com/episodes/dan-garner-how-to-reach-your-fitness-goals Sponsors Momentous: https://livemomentous.com/galpin Eight Sleep: https://eightsleep.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Chapters (00:00:00) White House UFC & Ronda Rousey's Return (00:06:14) Dan Garner's Coaching Career &