# #64 - Why You're Too Tired to Work Out + Losing Fat Without Constant Hunger

Page: https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/64-why-you-re-too-tired-to-work-out-losing-fat-without-constant-hunger
Text version: https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/64-why-you-re-too-tired-to-work-out-losing-fat-without-constant-hunger.md
Podcast: [The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta](https://stenobird.com/podcast/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823)
Published: 2026-05-04T07:01:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/leaner-you-podcast/episodes/64---Why-Youre-Too-Tired-to-Work-Out--Losing-Fat-Without-Constant-Hunger-e3ipnii
Audio file: https://anchor.fm/s/1005eb3c4/podcast/play/119381010/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-4-2%2F423327261-44100-2-2b2f34853876d.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-leaner-you-podcast-with-daniel-rosenthal-and-santo-chiappetta-7244823/episodes/64-why-you-re-too-tired-to-work-out-losing-fat-without-constant-hunger
Duration seconds: 2866

## Resource

In this episode, we answer two of the most common questions we hear from busy parents and working women: how do you break the cycle of being too tired to exercise, and is it actually possible to lose fat without feeling hungry all the time? On the energy and exercise side, we talk about why starting at 50% effort is not only acceptable, it's the strategy. We cover why your home needs a workout space more than your kids need a third play area, how sitting all day is making your fatigue worse, why planning your day on paper beats any app, and how mental clutter from open tasks is draining your energy before you even get home from work. On the fat loss and hunger side, we get into why the first three days in a deficit are the hardest, how to set your protein target, why under-eating at breakfast and lunch is what causes you to raid the kitchen at night, and the role that fiber, hydration, sleep, and consistent meal timing all play in keeping hunger manageable. Sign up for Coach Santo's hydration challenge: https://docs.google.com/forms/d/e/1FAIpQLSdY3siH1yGZY-4fY88PkhVoNta_UC_QI1DNOx8A8IcIBePSPw/viewform Timestamps 00:00 - Reintroducing high intensity intervals and what it does to your nervous system02:30 - One rep maxes, Eddie Hall, and why the risk-reward changes as you age05:30 - Why beginners should never start with HIIT06:00 - Training all heart rate zones for long-term cardiovascular health07:10 - The marathon world record and what elite pacing actually looks like09:10 - How to break the tired-to-train catch-22 (start here if you're short on time)10:50 - Reframing what a successful workout looks like11:50 - Why something is always better than nothing13:00 - Your body gets good at whatever you give it14:30 - Progressive overload for complete beginners15:50 - Morning…

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