Doctor Jon Go

09/01/2026

The scale moved one pound. The scan showed 11% more visceral fat.

A randomized crossover trial in the Journal of the American College of Cardiology put 12 healthy adults in a research unit with free access to food: two weeks with nine hours in bed, two weeks with four.

Between conditions, body weight differed by about a pound. Total abdominal fat rose ~9%, and visceral fat ~11%.

Being honest about the limits: 12 people is small, and during the short-sleep block they also ate about 300 more calories a day — so this can’t separate the sleep loss from the eating. What it does show is that the scale can miss what’s happening around your organs.

Covassin N, et al. J Am Coll Cardiol. 2022;79(13):1254-1265. PMID 35361348

Educational content only — not medical advice. Talk to your physician before making changes.

08/02/2026

Most people cut portions when they want to lose fat. They halve the rice, halve the sauce, and skip dessert entirely. Dinner ends up feeling like an appetizer.

Adjusting your favorite recipes is one of the easiest and most powerful tools in healthy eating for weight loss.

You don't need to shrink the plate. You need to use your calories in composing your recipes more wisely, to suit your specific taste and needs.

This video breaks down 7 specific grocery swaps that can remove hundreds of calories without making you eat less food.

Full Video:

07/25/2026

Most people try to eat less. Almost nobody looks at how fast they're eating.

If dinner is gone in under 10 minutes and you're still looking for more, this week's video is for you.

This simple eating habit helped me maintain a 75 lb weight loss wit...

07/06/2026

I spent 10 years telling myself I'd live my life after the next career milestone, waiting for the "right time" to finally take a break and live. This is what I wish I had understood earlier.

I spent ten years becoming a surgeon. Somewhere along the way, I fo...

06/26/2026

Losing Weight WRONG Wastes Your Training
Check out the FULL VIDEO: link in my bio
Is faster weight loss actually better for your performance? Find out what the science says about fat loss rates.

A 2011 study compared elite athletes using different weight loss speeds. We break down why the slower approach led to better muscle retention and strength gains compared to rapid cutting.

This is essential viewing if you want to lose fat while keeping your hard-earned muscle mass.

Subscribe for more evidence-based fitness breakdowns.

Study Link: https://pubmed.ncbi.nlm.nih.gov/21558571/

⚕️Educational content only — not medical advice; talk to your physician before changing your diet or training.

06/26/2026

Same workouts. Fewer calories burned. Weight loss plateaus often happen because your body adapts to eating fewer calories by reducing energy expenditure outside of your workouts.

⚕️ Educational content only — not medical advice; talk to your physician before changing your diet or training.

06/25/2026

Why 1,200 calories STILL isn't working

You're not in the deficit you think you are. In a classic 1992 study, people who SWORE they ate under 1,200 calories a day — and still couldn't lose weight — were eating nearly double that without realizing it. It wasn't a broken metabolism. It was the math.

🎥 Check out the Full breakdown on my main page/bio — the 5 places your calorie deficit quietly disappears.

📚 Study: Lichtman SW, et al. Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects. N Engl J Med. 1992;327(27):1893–1898. https://pubmed.ncbi.nlm.nih.gov/1454084/

⚕️ Educational content only — not medical advice; talk to your physician before changing your diet or training.

05/02/2026

I was stuck near 20% body fat for years.
Doing "everything right," but the scale wasn't moving.
Turns out I wasn't making one big mistake. I was making 10 small ones — and they were stacking silently.
Things like:
→ Training in the wrong heart rate zone
→ Alcohol destroying my sleep hormones
→ Junk volume in the gym (lots of reps, zero growth signal)
→ Fighting my environment with willpower instead of design

My most recent DEXA scan: 9.75% body fat.

I broke down all 10 mistakes — and exactly how I fixed them — in my newest video.

🎥 Watch here: https://youtu.be/O-D49YkYYgc

If you're a busy professional who feels stuck despite putting in the effort, this one's for you.

⚠️ Educational content only — not personal medical advice. Always consult your physician before making changes.

2 likes, 1 comment. "I Was Stuck at 20% Bodyfat Until I Fixed These 10 Mistakes"

04/25/2026

People ask what's the "secret" in losing and keeping the weight off.
There isn't one. It's boring.
7 steps. No extreme diets, no magic pill, no hacks ... just a system that actually survives real life.
I put the whole thing into one video. My honest playbook for anyone trying to lose fat without making it their personality. Link in comments below.

2 likes, 1 comment. "It's Boring… But This Is How You Lose Fat (Doctor Explains)"

04/21/2026

Stop the Ozempic Rebound Build This System First
Full Breakdown in BIO
Up to 39% of weight lost on GLP-1 medications is lean muscle mass. When the drug stops, your metabolism is slower and the hunger floods back.
📋 This is educational content only and not medical advice. Always consult your physician before making changes to your diet or exercise routine.