---
title: 'I Transformed My Body in 90 days.'
source: 'https://youtube.com/watch?v=cFglt-qLmv0'
video_id: 'cFglt-qLmv0'
date: 2026-06-13
duration_sec: 1146
---

# I Transformed My Body in 90 days.

> Source: [I Transformed My Body in 90 days.](https://youtube.com/watch?v=cFglt-qLmv0)

## Summary

In 90 days, the creator transformed his body from 84.6 kg to 72.2 kg, reducing body fat from 21% to 13.2%. He tested numerous gadgets and diet strategies, ranking their effectiveness, and found that focusing on basics like volume eating, intermittent fasting, and consistent activity yielded the best results.

### Key Points

- **Challenge Start** [0:00] — 90 days before a charity football match, the creator was out of shape and decided to change his diet and exercise, using various gadgets.
- **Ninja Creamy** [0:56] — A game-changer: turning protein shakes into ice cream (200 calories per tub) makes dieting feel like a treat.
- **Treadmill Gaming** [2:00] — Walking on an incline treadmill while playing games burns over 400 calories per hour and makes exercise fun.
- **Under-desk Elliptical & Wellness Ball** [3:12] — Rated B tier: they burn fewer calories per minute than intense exercise but can help if used consistently.
- **Indoor Football** [3:38] — Having a ball to kick around encourages post-meal activity and adds to daily calorie burn.
- **Wood Mat (Sleep)** [4:22] — Vibrates with music but is noisy for partners; didn't improve sleep despite being fun.
- **Luminette Glasses** [5:01] — Help wake up in the morning but didn't improve sleep quality as promised.
- **Sleep Improvement** [6:11] — Sleep score rose from 76 to 97 by losing weight (stopped snoring), eating well, and lowering resting heart rate.
- **Volume Eating** [9:28] — Choosing high-volume, low-calorie foods (e.g., strawberries vs. nuts) keeps you full. 400 calories of nuts vs. strawberries example.
- **Intermittent Fasting** [12:39] — Eating only between 12 PM and 6 PM made it easier to maintain a calorie deficit and enjoy larger meals.
- **Football Training** [15:00] — Regular practice and weekly matches with friends improved fitness despite injuries.
- **DEXA Scan Results** [17:44] — Body fat dropped from 21% to 13.2%, visceral fat from 79th to 15th percentile, VO2 max from fair to excellent.

### Conclusion

The 90-day transformation was successful, proving that consistent basics (diet, exercise, sleep) are more effective than gimmicks. The creator achieved his goal and learned sustainable habits.

## Transcript

I think we might have done it. 90 days
ago, I found out I was playing in the
Sideman charity football match. But I
was the most out of shape I've ever been
in my life. So, I changed how I eat. I
changed how I exercise. And I have used
every single gadget I could possibly
find that claims to upgrade your life.
So, here's how it's gone. And I'm going
to rank exactly how effective each of
these tools has been in transforming my
body. So, when I started this challenge
at 84.6 kg, one thing became immediately
obvious to me. Losing weight the way
that I had originally planned is
miserable. I thought coming into this
that motivation alone would be enough to
carry me through dinner plates full of
plain meat and vegetables, carrot sticks
with some hummus as my little treat, and
a glass of water being the only thing
that could enter my body after 6:00 p.m.
What I've learned is you can make it
easier for yourself. And you actually
have to make it easier for yourself if
it's got any chance of working. No
offense to paristics. For instance, one
product that became a very early game
changer for me is the Ninja Creamy. I
put it all the way up at it cuz it means
I'll literally just make a protein
shake, but then instead of chugging it
on the spot, I'll freeze it so that the
next day I can whack it into the creamy
and it turns it into a full tub of ice
cream that genuinely feels like a treat
that takes me a full 15 minutes to eat
as opposed to the 15 seconds that it
would take me to down it in drink form.
Not to brag. And this entire tub is 200
calories.
>> They're so good.
>> I shouldn't have done that. But that's
tasty. But the thing that blows my mind
is you have one of these tubs, that's
100 calories. So assisted by the power
of a few very simple diet substitutions,
my weight was flying off at a rate that
I've never experienced before. But the
other place that I made a big shift
early on was activity. For me to lose as
much weight as I wanted to, I knew that
I had to be burning 1,000 calories per
day from movement. But just like with
the food, the only way to make new
habits that you'll actually stick to is
to make them fun.
>> And it's 20 11 at night. I am on the
treadmill. Am I tired? Yes.
Am I bored? No.
>> And that's not because I've turned into
some sort of fitness maxing psychopath.
I just gave myself one simple rule. I
can play as many games as I want on my
phone, on my Switch, as long as I'm
doing it while getting my steps in.
Also, every time I die in the game, I
have to turn the speed up. That helps.
It's incredible. Time just disappears
when you're on this thing.
>> So, I cannot overstate how goated a
treadmill is. If you can get access to
one, it's an S tier because yeah, you
can walk outside. I did plenty of that,
too, when the opportunities presented
themselves. But compared to the 200
calories that you've burned doing that
for an hour, it's hard to argue with the
just over 400 that I've been burning
walking on the consistent incline that
one of these creates. Now, you might be
thinking, well, 400 calories is
fantastic and well done, but even then,
how on earth are you managing to get to
a,000 in a day? Well, one of the biggest
things that surprised me was just how
naturally the rest of it can just come
if you take smaller opportunities to be
a little more active. Josh is craving a
sandwich so
kill two birds with one stone and
actually run to get the sandwich.
>> There's also the wellness ball and the
under desk elliptical. They haven't
ended up as game changers. I worked out
that it takes about an hour of this
half-hearted passive exercise to burn
the calories that you can in like 8
minutes of intense exercise. But then
again, if you can trick yourself into
thinking it's powering your computer
monitor or something and you don't mind
the discomfort, then it's still
something. I'd slap them both into B
tier. And then probably the best subtle
change that I made was to just buy an
indoor football. I sound like a child,
but it's insane how just having a ball
to kick around right in front of me all
the time was enough to make me actually
want to get up after my meals each day
as opposed to carrying on sitting and
having a chat. So, with just a few tiny
habit adjustments like this, combined
with about an hour of proper focused
exercise a day, sometimes treadmill,
sometimes football, sometimes weight
training, too, cuz it was super
important to me when cutting to not lose
muscle. I have been every single day, I
would say easily hitting over 1,000
calories burned. And any days where I
pushed myself a little harder, that
figure only went higher.
>> Still pinchable,
but not by much. I can't can't get a
handful anymore. Now, not everything
that I tried during this journey was a
success, mind you. Like the wood mat.
They said that if I connected up my
earphones and listened to some music
while lying down on this that it would
vibrate in tune with that music and send
me into an extremely restorative
slumber. But um I forgot to mention the
fairly important detail that this is
what it sounds like to the confused wife
trying to sleep next to you.
To be fair, it is an amazing experience
for the user. Probably the most fun I've
ever had listening to music. It just
didn't help my sleep.
>> Power sleep.
>> Power sleep. Yes.
The Luminette glasses were better. So,
I've just got up. It's 7:45 a.m. And
usually I'm like morning groggy for
about 20 minutes. Let's see if this can
speed that up.
You know what? It's been 4 minutes.
I actually do feel very awake.
>> They're actually so bright first thing
in the morning that you can't not be
woken up. It's just I never felt that
wake up translate to a better sleep like
the things promised it would. So, beat
it. In fact, the funny thing about sleep
is there's an entire industry of stuff
that is purely focused on helping you
sleep better, right? There's
multivitamins, there's gummies, there's
pillow sprays, there's so much tech. And
I feel like I've tried it all this last
3 months trying to get my sleep score up
to the mythical 100 out of 100. But what
I realized is I had it the wrong way
around. I was so focused coming into
this on fixing my sleep, thinking that
that was the center of everything and if
I fixed it, everything else in my life
would fall into place that I missed how
if I instead focused on the other things
that great sleep was a result. And I
actually achieved this by the way when I
started this challenge. My sleep was
averaging 76 out of 100. This is my
sleep now. It's 100
97. And I'm achieving that with very
minimal products. I stopped using the
vibrating mat. I stopped using the
luminescent glasses. I was testing this
headband that was meant to help me sleep
faster. Even things like this essential
oil mix that you're meant to dab onto
your skin before going to bed. It does
smell good. But none of it has made any
measurable difference. Here's what
really helped. one, losing weight
because it stopped my snoring. This
wedge pillow I tried at the start did
also help, but I see this as a temporary
solution cuz it's just so damn
uncomfortable. But cutting fat, that
works. Pretty much the day after I got
myself under 80 kg, the snoring stopped
automatically like magic. And to be
honest, the snoring was just a bonus. I
was excited enough that day.
>> Oh my god. Oh my god. Oh my god.
79. I've broke the 79 barrier. I just
realized I can like I can see it on my
face. The second thing is eating well
and not eating too late. This genuinely
feels like it has calmed my body from
the inside out. And then three is
becoming fitter, which has allowed my
resting heart rate to come way, way
down. I actually can't believe I'm
saying this, but mine has dropped all
the way down from 53 beats per minute
while sleeping to 39, which means my
body does not have to work very hard
when it's at rest. And I guess it's all
being slightly assisted by things like a
nasal spray. This stops me getting
congested. And then the eight sleep bed
just because being able to control
temperature increases the likelihood
that you're going to sleep through the
night. I could tell things were working
by the simple fact that in just the
first 50 days, I'd lost more weight than
I had in the entire 100 days of my
previous transformation a few years ago.
I had already become the lightest I have
ever been as an adult. And I'd also
passed uh an even more momentous
benchmark. I was for the first time in
my life slimmer than Trisha.
Yeah,
Trisha's pregnant.
We're having a baby.
So, yeah, there are some gimmicks that
do help, but the further that I went
into this challenge, the more that I
kept coming back to one core principle,
which is just focus on the basics. Like
the most important thing by an absolute
mile is just what food do you put
through your mouth? And so I could
pretty much summarize the first month of
this transformation with
>> every night I'm lying in bed here so
hungry.
But I think I saw my first ab today.
First first sign of an ab. So
I feel top of the world.
>> Show us.
>> I was hungry all the time. I would just
sit there next to Disha in bed while
she's munching and I'd be in pain. Or
we're out with the entire team. And
they're eating burgers and I've only got
enough calories for a black coffee.
>> Tired of this. I just want pancakes,
waffles, and to eat until I'm full.
This is hard.
>> But then I started to learn one of the
most important lessons, which is volume
eating. Let me show you something.
So
that is 400 calories of nuts. This is
400 calories in strawberries. There are
a lot of foods like nuts for example
that I think it's fair to say are
generally considered healthy but that
are actually ridiculously high calorie.
Like I bought this bag of trail mix a
while ago. I literally bought it in a
health store. I bought it in the the
section of the store that was
specifically foods that are good for
you. And all the packaging talks about
is the supposed benefits. But you want
to see something crazy? If I were to
make my entire diet just supposedly
healthy dried fruit and nuts like this,
then this would be the entire amount of
food I could have in a day. That's
ridiculous, isn't it? How on earth could
you possibly be full? And that's
assuming that I'm only drinking plain
water, too. So, if you're trying to lose
weight, the best thing that you can do
is to find foods that you can eat enough
of so that you won't be hungry. Some of
my favorites are 0% fat Greek yogurt,
cottage cheese, sugar-free jelly. But to
be honest, the best one is actually just
fresh fruit. Because of how much water
and fiber is in them, and combine
multiple of these high volume foods,
you've got an entire meal that you can
eat to your heart's content.
>> For a weight loss diet, right?
>> How many calories is that?
250.
>> Not every health alternative was a hit,
but the more I tried things, the more I
realized what I liked, and the better I
was able to turn the 300 calories that
you get in three tiny normal chocolates
into things like one giant bowl of jelly
trifle that I actually enjoyed. As soon
as I realized that I can have an entire
box of really sweet, really satiating
strawberries for like 65 calories, the
same as you get in about six tiny cashew
nuts or one minuscule square of
chocolate. I became obsessed with fruit,
just trying to find the freshest,
juiciest, most exotic flavors of the
stuff, which tasted even sweeter with
the knowledge that this was actually
helping me lose weight. And suddenly,
anytime I ended up in another one of
those situations where someone sitting
in front of me eating something that I
want but I can't have, I was okay. A
because I've started to spend most of
the day actually full because of all
these high volume foods I've been
eating. But also B because if I have to
now I know that I can just pop to a
local store and pick up anything in this
aisle that I want. This challenge also
made me super aware of oil. So what's
this? This is one egg, right? If I was
logging my calories, it would be super
easy for me to go onto my app, search
for how many calories one medium egg
has. 66. Okay. And then tell myself that
that's what I've consumed. But if I did
that, I would actually start putting on
weight instead of losing it. And I'd
have absolutely no idea why. Because
this egg also has 30 calories worth of
oil in it, too, that we used to fry it.
Which means A, you always have to
remember to count that oil. But also B,
if you actually still enjoy the taste of
the egg while using less of that oil,
then you can literally have up to 40%
more food for the same amount of
calories. It makes a huge difference.
So, I think volume eating needs to go on
this tier list and it needs to go on as
a straight S. But it was really when I
combined that concept with another
concept, intermittent fasting, that the
weight loss went way beyond what I even
thought was possible. So, I've been
having my last bite of food at around
6:00 p.m. each evening for the whole
journey. But then for the second half,
I've also delayed my first bite of food
the next day until 12:00 p.m. lunchtime.
So, all of my eating happens within
these 6 hours each day, which means,
yes, I've been hungry in the mornings. I
love breakfast, and I've still had to
keep up with all the exercise every
morning, even without the food. So, I'm
not going to sit here and tell you that
this was easy. But here's why I still
think it's been a game changer.
Intermittent fasting means that as soon
as you can eat, you can eat pretty much
anything and stay in a calorie deficit.
It means you enjoy food like crazy.
Daddy chill.
>> And it means when you combine it with
volume eating, you will definitely feel
full. So, while you do have to exert a
couple of hours of willpower to get
through those mornings, there's
something nice about how that's the only
willpower needed. Cuz as soon as the
food floodgates open at 12:00 p.m., you
can be completely satiated right up
until the next morning, which I think is
actually a lot easier than just
persistently wanting to eat more food
throughout the entire day, but needing
to exert consistent willpower to stop
yourself. S tier. I couldn't believe the
progress. I thought I was going to
bottom out at like 78 kilos this
challenge. I was now at 75.9 still with
time to go.
>> Oh my god.
But we should probably talk about the
elephant in the room. The entire reason
that I'm doing this fitness
transformation is because of the Syman
charity football match. So naturally, a
decent chunk of my activity has also
come in the form of football training.
Every single morning right now, I wake
up and I face my enemy
cones.
>> I spent a lot of time over the last few
months kicking balls through cones. Rain
or shine, but let's be honest, mostly
rain. I've had blisters, lots of
blisters, and also a leg injury. I
basically took so many shots at goal one
training session that I tore my main
shooting muscle. That was bad. It took
me two weeks of rehab and having to take
things painfully slow to get that back
up and running again.
>> It's very frustrating cuz I've got so
much pent up energy to just go for it,
but I can't. But the best thing I did,
notice a bit of a pattern here by the
way, was realize that the most fun that
I had playing football was just beating
my friends and then turning that into a
once a week thing I would do without
fail. It started off with five aside
cage matches and then we progressed up
to a full-on official 11 aside, which is
what the real thing is going to be.
All right, it's better than when it
started. And if you're wondering how our
camera person suddenly developed the
ability to fly, we actually shot all of
it using an anti-gravity A1 drone, our
sponsor. We literally had Disha standing
in the corner wearing these goggles. She
was having the time of her life.
>> Actually really fun
>> cuz she's seeing the live view from the
drone on what looks like a 200 in screen
in front of her. She could just look
wherever she wanted by moving her head,
point anywhere with this controller, and
then hold a trigger to fly in that
direction. But here's the kicker. This
thing is light enough to be flown
basically anywhere without permission.
And it records in 8K resolution in 360°.
So, she didn't even have to once think.
I better make sure I'm turning to face
Arin. It's all captured. And with the
code Mr. Who's the Boss, this is 20% off
with an extra free gift. And there's two
other pieces that were never far from me
while I was footballing. The spottle,
this 2 L water bottle that's kind of
like a progress bar for everything that
you need to drink in a day. I'd put it
in B tier. It's not the most durable
thing. I actually managed to break my
handle. But has this allowed me to drink
an extra half a liter of water per day?
Yeah, probably. And that's a pretty
valuable thing. And then the Aeropit
Elite. Okay, I think it's fair to say
already this is amazing. I can breathe.
I can breathe in a way that I didn't
realize I could before.
>> And it makes it so easy for you cuz you
put it in your mouth and the app
dictates to you when to breathe in and
out. So you could just be doing your
work as usual, but while restricting air
to build up your lung strength in this
really carefully planned out regimen,
the results were noticeable.
>> It was amazing.
>> I don't feel out of breath, but I I do a
bit, but I'm not like dead.
>> The more I stuck to my habits, the
easier everything became. But that
brings me to yesterday, cuz the time had
finally come to confirm just how much
I'd managed to change. At the very
beginning of this transformation, I got
a DEXA scan done. I lay on this bed and
got told by a machine in no uncertain
terms that I was overweight. And and in
case there was any doubt, it even
printed me this slightly too detailed
image of exactly in what way. I've been
waiting to do this for so long.
No one said it's easy to shred fat, but
I did the scan again.
It was pretty good. So, in 3 months,
we've come down from 21% body fat to
13.2. So, we've gone from average all
the way past fit and straight to
athletic. And then for the visceral fat
around my organs, while I was 79th out
of an average 100 people at the start,
I'm now 15th. I won't lie to you, I had
no idea what this scam was going to say
about this. So, when I saw the number, I
actually started tearing up. I've just
put so much of myself into this and I
can't believe it worked. And it's kind
of the same thing for fitness. I did a
V2 max test at the start which came out
as fair. And so I was actually pretty
taken aback by the fact that when I just
redid that test, I've managed to move
all the way from fair past good and
straight into excellent. So is 90 days
enough to transform your body? Turns out
the answer is hell yeah. From 84.6
kilos, I'm all the way down to 72.2,
which honestly is beyond my wildest
dreams for this. from here to here. And
I've learned so much on the way on how
to keep myself healthy.
>> What have you got in your hands?
>> No.
>> How many strawberries do you need?
>> Right. See you on the pitch.