My formula for staying lean year-round

22 Oct 2026 · 1 min

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In this informal monologue, Josh Heverly explains his personal, untracked approach to maintaining a lean physique year‑round. He outlines a simple dietary formula that centers on a core set of carbohydrate sources—rice, gluten‑free rolled oats, seasonal fruit, sweet potatoes, and white potatoes—and a core set of protein sources—eggs, beef, chicken, fish, lamb, and high‑quality yogurt. He emphasizes that these foods make up the bulk of his intake, while everything else consists of low‑calorie, high‑quality items. The speaker presents the advice conversationally, even referencing his dog for a lighthearted touch, positioning the formula as a practical, easy‑to‑follow guide for anyone seeking to stay lean without meticulous tracking.

Chapters

So a lot of people ask me how I stay lean year-round without really tracking anything, and there's kind of a formula that I've never shared before. And honestly, it'd be easier if I just showed you. The first step is the type of foods you're supposed to eat. For the carbs, it is specifically rice, oatmeal, but gluten-free rolled oats, local in-season fruit, sweet potatoes, and white potatoes. The proteins are eggs, beef, chicken, fish, lamb. You can also get protein from good quality yogurt. Those carbs and proteins are the bulk of what you eat, and then everything else is kind of low-calorie, high-quality stuff. And then here's my dog who likes to stare at the fish.