APEX Health With Simon Johnson
Jun 1, 2026 · 31 min · 8 segments
This is part three and the final episode of the series on how to go from 25% to 10% body fat. If you have not listened to part one on training and part two on nutrition, go back and start there…
Simon JohnsonHostJamesGuest
Now, when it comes to lifestyle factors and habits, for me, one of the biggest aspects and probably most overlooked, or people have heard of it, but they don't actually understand it, is steps.
Big one.
'Cause it's a big portion of, like, your daily calorie burn, and I would say effort-wise, 'cause not always time-wise, we've got busy lives and things, but effort-wise, it is the easiest thing you can do to help your fat loss.
It's just one foot in front of the other.
Yeah, it comes down to time and things like that, but, you know, smashing the one, the ones and twos as old Rus- Russ Cook would say.
To kinda give people a bit of an understanding, and I always think this is a really important aspect, if you were to take 100% of the calories that you burn throughout a day, it's about actually understanding how your body burns those calories.
We can't affect your metabolism in the short term, but in the long term we can.
We weight train and we gain a bit more muscle, okay? We also run reverse diet, XYZ.
20% of your calories come from NEAT, which is non-exercise activity thermogenesis, which is a very fancy way of saying your steps and how much you move and how much you fidget.
So people always think, "I need to exercise more, exercise more." You need a foundation of exercise, but then you need to actually look after your NEAT and your steps 'cause it takes up such a large percentage of the total daily calories that you burn.
More than what you did before, to put it simply.
'Cause it depends where you're starting at.
So, like, someone might literally be starting their fitness journey, and they might hit 3,000 steps a day 'cause they're busy, they work a desk job or something, and then trying to aim for 10,000.
Are you realistically gonna get that consistently? No.
So I would say if you're starting out, figure out what you're doing now and then try to increase it a little bit and go from there.
I completely agree, and I think I always try and get people to maybe aim for 1 to 2000 more than they're kind of doing right now.
And the great thing is people will try and smash it thinking, again, more is better.
Now, when it comes to lifestyle factors and habits, for me, one of the biggest aspects and probably most overlooked, or people have heard of it, but they don't actually understand it, is steps.
Big one.
'Cause it's a big portion of, like, your daily calorie burn, and I would say effort-wise, 'cause not always time-wise, we've got busy lives and things, but effort-wise, it is the easiest thing you can do to help your fat loss.
It's just one foot in front of the other.
Yeah, it comes down to time and things like that, but, you know, smashing the one, the ones and twos as old Rus- Russ Cook would say.
To kinda give people a bit of an understanding, and I always think this is a really important aspect, if you were to take 100% of the calories that you burn throughout a day, it's about actually understanding how your body burns those calories.
We can't affect your metabolism in the short term, but in the long term we can.
We weight train and we gain a bit more muscle, okay? We also run reverse diet, XYZ.
20% of your calories come from NEAT, which is non-exercise activity thermogenesis, which is a very fancy way of saying your steps and how much you move and how much you fidget.
So people always think, "I need to exercise more, exercise more." You need a foundation of exercise, but then you need to actually look after your NEAT and your steps 'cause it takes up such a large percentage of the total daily calories that you burn.
More than what you did before, to put it simply.
'Cause it depends where you're starting at.
So, like, someone might literally be starting their fitness journey, and they might hit 3,000 steps a day 'cause they're busy, they work a desk job or something, and then trying to aim for 10,000.
Are you realistically gonna get that consistently? No.
So I would say if you're starting out, figure out what you're doing now and then try to increase it a little bit and go from there.
I completely agree, and I think I always try and get people to maybe aim for 1 to 2000 more than they're kind of doing right now.
And the great thing is people will try and smash it thinking, again, more is better.
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