#220: Why You're Bloated and Holding Water (And What to do Instead)

In this episode:Why the Monday morning scale spike is almost never fatThe four main causes of water retention in busy professional menHow alcohol, sodium, and carbohydrates trigger fluid retention overnightHow bloating and water retention slightly differ — and why they often occur togetherThe practical framework:Weigh daily, same time, same conditionsTrack weekly averages not daily numbers30–40ml of water per kg of bodyweight daily — consistent across all 7 daysReduce sodium from restaurant meals, sauces, and processed foodsIdentify personal bloating triggers — alcohol, artificial sweeteners, dairy, glutenApply for 1:1 CoachingIf this episode resonated with you, the next step is a conversation. McLifestyle works with a small number of men at a time through a personalised coaching system that covers training, nutrition, lifestyle structure, and accountability — built around your schedule, not a generic template.Apply here → 1:1 Application FormConnect with AdrianInstagram: @adrian_mclifestylefitnessIf this episode was useful, share it with one man who needs to hear it. That's the best way to support the show.