{"href":"https://api.simplecast.com/oembed?url=https%3A%2F%2Fraw-with-marty-gallagher.simplecast.com%2Fepisodes%2Falone-diet-rmd6iyh9","width":444,"version":"1.0","type":"rich","title":"The Alone Diet: Appetite Control, Fasting Windows, and Sustainable Fat Loss","thumbnail_width":300,"thumbnail_url":"https://image.simplecastcdn.com/images/cbb97ff5-9eec-4567-92de-2a3158848217/d12fc9e8-92f6-4fa1-ba9b-606695186ffc/e170f4d5-5afa-4977-ba35-ade34b3554ff.jpg","thumbnail_height":300,"provider_url":"https://simplecast.com","provider_name":"Simplecast","html":"<iframe src=\"https://player.simplecast.com/7af7dad6-ecec-409a-b736-3c30d356798b\" height=\"200\" width=\"100%\" title=\"The Alone Diet: Appetite Control, Fasting Windows, and Sustainable Fat Loss\" frameborder=\"0\" scrolling=\"no\"></iframe>","height":200,"description":"In this RAW episode, Marty Gallagher, J.P. Brice, and Jim Steel use lessons from the survival series “Alone” to illustrate how fewer eating events, protein‑forward meals, and steady daily activity create reliable fat loss. We explain why hunger management matters more than calorie math, how brief fasting windows simplify choices, and where strength training and zone‑2 cardio fit so you preserve muscle while dropping bodyweight. The team shares simple food templates, adherence tactics for work and travel, and a short list of home‑gym tools that make consistent movement effortless. Full episode list and resources:\nhttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep101"}