How I Got Abs in 90 Days (Using Principles)

About this video

Dan Martell shares 11 health principles he says he used to go from, in his words, soft 20% to a shredded 6% body fat in 90 days and keep it off while traveling as a busy entrepreneur. Principle 1: it is not how much you eat but what you eat — micronutrients are how you feel, calories are how much you weigh, and macros (protein, carbs, fats) are how you look. Principle 2: don’t eat after 6:00 p.m., a rule he learned from his coach Allan, which removes late-night cravings/cheats, respects circadian digestion, and creates a natural 12- to 14-hour fast. Principle 3: it is easier to avoid the dragon than slay it — remove trigger foods from the house, avoid the candy aisle, use a 20-minute rule (wait, often eat an apple), and replace rather than remove treats. Principle 4: measure what matters — weigh yourself, weigh food with a food scale, and track macros so meal decisions are pre-made. Principles 5-6: aim for hypertrophy to fight sarcopenia/muscle loss he says begins around age 35 to 40, and use progressive overload — if you lift the same, you look the same; work in a 12-to-15 rep range and increase weight when 15 becomes easy. Principle 7: travel with your food by finding a bodybuilder gym, ordering macro-based meal prep for lunch and dinner before arrival, and getting a hotel room with a fridge and microwave. Principles 8-9: don’t drink your calories, and drink a liter of water within an hour of waking plus three or four liters a day. Principle 10: load up on protein at restaurants by ordering add-on proteins/sides. Principle 11: prioritize sleep as reconstruction — he says he rises at 4:00 a.m., goes to bed at 8:30-9:00 p.m., and gets 7 to 8 hours.

Key takeaways

• Separate the roles: micronutrients affect how you feel, calories affect weight, and macros (protein, carbs, fats) affect how you look; track and weigh food to hit them.
• Stop eating at 6:00 p.m. to eliminate most late-night slips and create an effortless 12- to 14-hour overnight fast.
• Design the environment instead of relying on willpower: keep trigger foods out of the house, avoid tempting aisles, wait 20 minutes before a cheat, and swap in healthier alternatives.
• Build muscle with progressive overload in the 12-to-15 rep range, increasing weight when the top of the range becomes easy, while avoiding injury-risk movements.
• Protect results while traveling and recovering: pre-order macro-based meal prep, front-load water and protein, avoid liquid calories, and get 7 to 8 hours of sleep.

Episode details: published February 21, 2025 · 18:06 long. Summary written by Self Growth Videos from the episode itself. Business results and any income figures mentioned are Dan Martell’s own claims, shared for education — they are not typical or guaranteed.

← Previous: you can build your dream life in 12 months, here’s how… · Next: Multi-Millionaire Explains: 3 Rules to Manage Your Time →

All Dan Martell videos · Dan Martell profile · Dan Martell (official site)