The Catabolic Diet & Fitness Program has allowed me to drop 4.75- inches in December of 2014 and a total of 9.75- inches in nine months. But the biggest achievement is that I have kept it off for 11- years and lowered my health numbers including blood pressure (115/63), blood glucose (114 non-fasting), and total cholesterol (158) without prescription medication.
But the biggest drop was in the appearance of my skin and health at age 68 shown above in the feature photograph and an AB Challenge that I did this past September 2025.
The Catabolic Diet Program is like having your own Dietitian going with you when you go to the grocery store or your favorite restaurant.
NOTE: Weight loss is 80% Diet and 20% Fitness and lifestyle.
The term BAJA is Bulldog Amp JOCK (Joint Open Close Kinetics) Age-defying Fitness
The Catabolic MACS is your Guide to Health and Fitness
MACS– (Metabolic Analytics Caloric Score) uses 9-Data points from the Standard Nutrition Label to calculate a score for food that you can eat to drop weight, inches, your numbers, and years off your appearance. Your objective is to keep your meals items at or before 3.50 MACS. I used my chemical engineering background to develop a metabolic system just to lose weight; but what I discovered, I dropped more than just weight and inches. I dropped my blood pressure, blood glucose, and my cholesterol numbers. The MACS will help you be part of the MAHA movement- Make America Healthy Again.
My second objective is to not be on any prescribed medication of any type. All medications have side effects, especially those that treat high cholesterol levels.
Interesting story from last month, I was re-upping for my Medicare and Medicaid enrollment through my former company that I retired from in 2015. The lady taking my information pointed out to me there must be a mistake, she continued, I show that you don’t have any prescription drugs on file? I replied to her that it was correct. Then she commented, but you are 68 years old, what do you do? I replied to her that I followed The Catabolic Diet & Fitness Program that allows me to avoid taking medication. She asked me for the Catabolic Diet & Fitness Program Book. I gave her the Age-Defying Lifestyle Website below:
This will take you to Kindle to purchase The Catabolic Diet & Fitness Book.
A useful 9-Data Point diet guide called MACS for grocery Shoppers and Restaurant patronage to read Standard Nutrition Label to drop weight, inches, and years off reach your best health and fitness based on the Catabolic Diet Program. The entire premise of the Catabolic Diet is simple, to keep 95% of your food selection below a MACS of 3.50 and eat between 9 a.m. and 6 p.m.
Remember, not all Calories, Fats, Carbohydrates, or Sugars are the same in how our bodies process them to drop weight, inches, and years off to look and feel if not years better, decades better.
The Catabolic Diet Program IN NOT your ordinary diet program by prioritizing hormonal fat-burning over mere calorie restriction. Rooted in endocrinology, it leverages glucagon-dominant states to mobilize stored fat while minimizing insulin surges that promote storage.
This 9-Point Data guide helps you shop at your local grocery stores and your favorite restaurant and drop weight and inches off not in months, but weeks. This is like having your own dietitian with you when you shop or order off menus to equip yourself with the ability to read and make sense of the FDA’s standardized Nutrition Facts label—updated in 2020 for calories, added sugars, and realistic serving sizes.
This guide breaks down the nutrition label using just nine (9) critical data points based on: Serving Size, Calories, Total Fat, Saturated Fat, Trans Fat, Total Carbohydrates, Dietary Fiber, Total Sugar, and Protein.
The Catabolic Diet 9-Data Point guide allows you to decode the food label you are buying at grocery stores or order at restaurants to turn your body into a turbocharged calories-burning juggernaut where you are using your food directly for energy and not store your food as fat.
The Catabolic Diet & Fitness Program includes in its title ‘Fitness’. I realize that aerobics and cardio exercises get the lion’s share of attention but include a strength training component in with your workouts.
The GOOD, BAD, and UGLY in your Foods
The 9-Point Data Guide distinguishes GOOD or healthy fats, sugars, and carbohydrates from BAD and UGLY, unhealthy, fats, sugars, and carbohydrates. One of the biggest threats to your health and fitness is not listed on the standard nutrition label- those SIMPLE CARBS, or those hidden sugars that put weight on you that you have no idea where your weight gain is coming from, this is totally frustrating. But there is hope to use the Catabolic Diet 9-Data Point decoder system.
Even diabetes can help control their glucose levels by using the Catabolic Diet 9-Data Point MACS system. One big issue we all have in our diets is those testy SIMPLE CARBS, those hidden sugar that spike our sugar levels along with Saturated and Trans Fats.
You want to include the healthy fats (Monounsaturated and Polyunsaturated) (Omega 3 and 6) and Complex Carbohydrates in your diet for essential health that provides age-defying skin and health. In the feature photograph that was taken yesterday at our hangar above, where I am 68 years old. Below was an AB Challenge that I did after the photograph above in our hangar in September preparing for an open house to promote aviation to the community.
The elements that you want to either eliminate or restrict are: Saturated Fats, Trans Fats, added sugars, and those hidden sugars in Simple Carbs. These are the sources of your weight and unhealthy numbers your doctor preaches to you about during your annual physical.
In addition to the feature photograph, is a photograph of my last blood pressure reading taken on Friday, November 14, 2025, without any prescribed medication of any type:
Catabolic 9-Data Point guide is actually a food detective that allows you to find out where your calories are composed of and coming from based on the GOOD, BAD, and UGLY food choices that you make during the day. The Catabolic Diet system allows you to fuel your body with energy or sabotage your health and fitness with unhealthy fats, sugars, and carbs. The other diet factor is eating when your body is able to metabolize your food the most efficiently between 9 a.m. and 6 p.m.
I ONLY EAT between 9 a.m. and 6 p.m., but the turbocharger in the Catabolic Diet is the 9-Data Point detector that I have used since November of 2014. I was about ready to retire and start my BAJA Fitness Business and I needed to lose weight I gained leading up to my hip replacement surgery in October of 2014. The surgery allowed me to get back into my BAJA GYM and get back into shape I had in my mid-30’s.
For grocery store shoppers, the perfect food is your basic can of CONAGRA RANCH STYLE PINTO BEANS. The MACS is 1.9718 significantly below the 3.50 threshold that the Catabolic Diet is Based on.
Below are the details on the Catabolic Diet MACS (Metabolic Analytics Caloric Score)
Serving Size
The serving size is what the MACS value is based on, so it is important to measure your food intake on serving size, if not it will skew the numbers in your diet. Catabolic Diet success hinges on portioning during fat-burning windows (9 a.m. to 6 p.m.).
NOTE: Don’t even open a bag of potato chips, because like they state- It is hard to just eat one chip and stop. If you are like me, I can’t stop at one potato chip.
A 2024 meta-analysis in Obesity Reviews found that accurate serving adherence in low-insulin protocols improved fat loss by 18% versus ad-libitum eating. Use measuring tools at home; in restaurants, visually divide plates into quarters.
Calories
Prominent, calories per serving reflect energy density. The Catabolic Diet doesn’t demonize calories but differentiates between health and unhealthy calories: 100 calories from avocado won’t spike insulin like 100 calories from soda drinks or potato chips would.
Target 300–450 calories per meal in Catabolic Diet in order to avoid energy deficit while preserving muscle. You do not want a diet that starves your muscle of essential nutrition, that is called muscle atrophy. For those over the age of 30, with muscle loss is called Sarcopenia. Sarcopenia is the age-related progressive loss of muscle mass and strength.
Your muscles are your biggest asset in burning calories and also to stay young looking because your muscle releases a natural growth hormone that contains collagen that replaces cells at a faster rate, especially if you are over the age of 40.
You also want to avoid low carbs diets that don’t differentiate between healthy COMPLEX Carbs and unhealthy SIMPLE Carbs.
I got into a debate with a diabetic on “X” that considered all carbs the same. That is a deadly mistake that they are making.
Also, those that work out with weights can consume 50 additional calories per day for every pound of muscle that they build. For me, I have added 15 pounds of muscle since November of 2014, that means that I can burn 15 x 50 = 750 additional calories per day, even sleeping. When I work out in my gym 6- days per week, at best I burn ~535 calories over a 60-minute workout.
I don’t have dumbbells that exceeds 45 pounds, for benching.
Total Fat
Grams of fat per serving appear below calories. In the Catabolic Diet, healthy fat is fuel, not foe—providing 70–80% of energy in strict phases to sustain ketogenesis-like states. Fatty acid is your fountain of youth.
Seek 15–25g fat per serving from whole sources. A handful of macadamia nuts (22g fat) supports satiety and anti-inflammatory pathways. Avoid low-fat traps; they often compensate with sugar. Restaurant tip: Request olive oil and vinegar dressing (15g fat) instead of creamy ranch (25g + carbs). A 2023 Journal of Nutrition study linked high-fat, low-crab meals to 22% greater postprandial fat oxidation versus balanced macros.
Saturated Fat
Indented under Total Fat, saturated fat is capped at <10% daily calories by USDA. The Catabolic Diet permits moderate saturated fat from natural sources—coconut oil, grass-fed butter—due to minimal insulin impact.
A label showing 8g saturated fat in full-fat Greek yogurt is acceptable if paired with protein. Excess from processed meats (e.g., sausage >12g) risks inflammation. Restaurant burgers often exceed 15g saturated—opt for bunless with avocado. Updated AHA guidelines (2021) acknowledge saturated fat’s neutral role in low-crab contexts when LDL particle size improves.
Trans-Fat
The label declares trans-fat in grams; 0g is non-negotiable. Even 0.5g per serving (legal loophole) accumulates and impairs endothelial function, per FDA warnings.
Catabolic Diet bans artificial trans fats—they disrupt mitochondrial beta-oxidation. Check ingredients for “partially hydrogenated oils” even if labeled 0g. Restaurant fried items (fritters, donuts) are red flags; grilled or baked only. A 2022 Circulation review tied trans-fat intake to 34% higher insulin resistance—antithetical to Catabolic goals.
In the Catabolic Diet you are detecting what calories consist of Saturated and Trans Fats and maintaining a healthy diet. The two healthy fats are listed on the Nutrition Label, but the MACS will be influenced by the Polyunsaturated and Monounsaturated Fats.
Total Carbohydrates
First, DO NOT think that a NO CARB DIET is healthy for you. On the contrary, a no or restricted carb diet is an unhealthy diet to follow for healthy brain function and cardiovascular health, risk of nutrition deficiencies, and gut health.
There is a huge difference between healthy COMPLEX carbs and unhealthy SIMPLE carbs. Simple carbs are what cause weight gain and what is the cause of your frustration after months of dieting. Diabetics should pay close attention to whether their food selection contains COMPLEX or SIMPLE carbohydrates.
Grams of total carbs drive insulin response—the Catabolic Diet’s primary filter. Strict phases cap net carbs at <50g/day; moderate phases <100g.A protein bar with 25g total carbs demands scrutiny (see Fiber and Sugar).
Restaurant rice bowls easily hit 80g—swap for zucchini noodles. The VIRTA Health trial (2023 update) showed sustained <50g carb intake reduced visceral fat by 14% over 2 years via enhanced lipolysis and glucagon sensitivity.
One of the main functions of the Catabolic Diet is to detect the simple carbs that can consist of the major source of calories that you want to avoid. You want complex carbs for health and fitness, while eliminating simple (those hidden sugars) carbs.
Even the Sugar Buster Diet highlight the simple carbs as part of a person’s weight issues. The only issue with the Sugar Buster Diet, that is a great diet, is it doesn’t allow you to detect those sources of simple carbs that the Catabolic Diet does in the MACS System.
Dietary Fiber
Indented under Total Carbs, fiber is a major factor of simple carbs. Catabolic Diet values soluble fiber (psyllium, chia) for gut health and blood sugar buffering and also helps maintain a healthy blood pressure.
Aim for >5g fiber per serving in carb containing foods. A salad kit with 7g fiber and 12g total carbs yields 5g net—Catabolic. Restaurant sides: Choose broccoli (6g fiber) over corn (2g). High-fiber meals reduce glycemic load by 25–40% (Diabetes Care, 2021), preserving fat-burning windows.
Total Sugar
One of the main detection for those on any diet is to pay attention to the amount of added sugar, alarms should be going off in your head if each serving size exceeds 6 grams of added sugar. A healthy diet should include natural sugar (fructose) while restricting added sugar (glucose). A great example of food I enjoy once a week is Fig Newtons, but they have 12 grams of sugar for just 2 cookies.
The American Heart Association suggests 36 grams of natural sugar per day for men and 25 grams of natural sugar for women.
Yogurt is considered healthy, but some yogurts contain 12g total sugar but 0g added (from lactose) may pass in small doses; 15g from fruit juice fails the Catabolic test. I keep my sugar per serving size under 6 grams, lower if at all possible. Restaurant smoothies often exceed 40g of sugar—request unsweetened almond milk base. The 2020–2025 Dietary Guidelines cap added sugar at <10% calories; Catabolic Diet slashes to <5% for metabolic clarity.
Also be careful of all sodas, even some diet sodas. I stay with my teas, coffees, without sugar added, and water.
If you need a sugar boost, I usually have on hand natural peanut butter that is high in protein but low in sugar (4 grams of natural sugar and only 2 grams of added sugar). I am a big Jif Natural Peanut Butter fan like Brad Pitt that was in the movie Meet Joe Black. I used to do a lot of flying and I kept a small jar of Jif Peanut Butter in my flight bag with me in the cockpit.
Protein
Protein and fiber are two essential components of a healthy diet to drop the pounds and inches. Protein is your biggest ally in a diet.
Grams of complete protein preserve lean mass during energy deficit. Catabolic Diet targets 1.6–2.2g/kg body weight daily, with 25–40g per meal to trigger muscle protein synthesis without mTOR over-activation.
Prioritize labels with >20g protein per serving—canned salmon (22g), cottage cheese (25g). Restaurant grilled tofu or flank steak easily hits 35g. Protein’s 20–30% thermic effect (AJCN, 2020) amplifies calorie burn, aligning with Catabolic efficiency. Focus on increasing your protein and fiber intake on any diet.
Practical Application: Grocery & Restaurant Strategies
Grocery Cart Rule 101: Look over the nutrition labels in this order—Serving Size → Net Carbs (<10g ideal) → Protein (>20g) → Calories (<400) and Fiber < 20g. Build meals around approved combos: eggs (0g carb, 6g protein), avocado (2g net carb, 15g fat), chicken thighs (0g carb, 20g protein) and beans. My favorite aisle in the grocery store is the bean aisle.
Restaurant Hack: Use the 3-S Rule—Steamed, Seasoned, Simple. Request modifications: “Grilled salmon, double veggies, no starch, olive oil on side.” Apps like Lose It! estimate unlisted macros. Chain menus (e.g., Chipotle) allow custom bowls under 500 calories, 10g net carbs, 40g protein.
Evidence-Based Outcomes
Clients adhering to this 9-point system average 1.5–2.2 lbs fat loss weekly (DEXA-verified) with improved fasting insulin (<8 µIU/mL). General rule of weight loss is for each 8 pounds of weight lost is equivalent to 1- inch lost in the waistline. A 2025 pilot study (Metabolism) on Catabolic label literacy showed 92% adherence versus 61% in generic low-calorie groups.
Master these nine data points, and nutrition labels become metabolic blueprints. The Catabolic Diet isn’t about deprivation—it’s about strategic fuel selection. Next grocery trip or dinner out, let the label speak. Your hormones—and waistline—will thank you.
If You Can’t Measure IT, You Can’t Achieve IT
Referring to the 15 pounds of muscle that I added over ten years is the reason that I measure my waistline as opposed to weighing myself. Below is my actual Waistline Chart that I kept from November 28th, 2014, to September 05th, 2015 where I lost 9.25- inches in my waistline. I still measure my waistline every Monday morning where I keep my waistline at or below 29- inches to do photoshoots for Fitness my BAJA Business.
Below is my Catabolic Diet and Fitness Book with detailed diet procedure and my personal fitness workout program that I perform 6- days per week in my gym that includes strength training. I will describe how you can set up your own home gym with simple and inexpensive exercise equipment.
For additional health and fitness resources to achieve MAHA, PLEASE check out my books on KINDLE in E-Book and Paperback:
The Catabolic Diet & Fitness Program to turn your body into a Calorie-Burning-Juggernaut to drop weight and inches off:
Golfers Sync-Preset Strike-Zone to hit more Fairways and Greens to lower your Score and Handicap by taking your golf swing from the batter’s box to the Tee box.
The Excalibur Athletes Forged Performance for Parents of Homeschooling Children who wants to include an Athletics into their children’s curriculum:
Joshua’s Gauntlet of Divine Providence, the history on how Israel became a country and retained its identity through exiles, wars where the people of Israel were facing unimaginable odds and won the peace:
The Sayeret Warriors of Rephaim: Sayeret Matkal is one of Israel’s most Elite Secret Commando Rescue, Reconnaissance, and Black Ops Units in the World like their Raid they executed on Entebbe in 1976:
All my books are on KINDLE in E-Book and Paperback, please shop on KINDLE to improve your health and fitness to have an Age-Defying Lifestyle. You can’t purchase your health or fitness; you can only invest in Your health and fitness where you treat your health and fitness like a 401(k) Plane. Even over the age of 60, I still have an Age-Defying Lifestyle.
